Tag: The Birdcage

Pre-Thang

The fog was so bad this morning you could barely see where your feet were landing with each step.  This was a super gloom kind of a morning right out of a horror film.  After a weekend of parades and over indulging, YHC set out feeling a bit hazy like a Monday normally is.

Warm-Up

Mosey over to the soccer goal frame: 10 burpee count, peak-a-boos, plank jacks, hillbillies

The Thang

Mosey over to the fly for some Mary on the river.  As we reached the top of the levee, fog got thicker and the cool breeze from the river brought a little more life to YHC.

• IC: Box Cutters x 20, Plank Walks x 20, LBTs x 30, Penguins x 20, Dying Cockroach x 20

Mosey over the giant ant hill by the soccer fields for some 6’s.  Run up and over hill for 5 Merikans.  Run back over hill for 1 Squat.  Repeat count down the Merikans and up the Squats always keeping total equal to 6.

Mosey over to the Birdcage entrance for IC Step Ups x 20 and Hip Slaps x 20.

Mosey back to the soccer goal frame to repeat warm-up.

Mosey back to the flag to end with a plank-o-rama.

Name-O-Rama: 7 men showed up in the super gloom this AM.  All appeared a bit weary from the parades all weekend, but we all finished strong to kick off the week.

Shout Out: Prayers go out to RY’s Aunt battling illness.  We give thanks for the ability to wake up this morning after a hard weekend of parade going.  We ask for safety and kindness to all those around us as we go into the final weekend of Carnival.

Five men gathered around the flag in pleasantly mild conditions in the gloom.  After the disclaimer (provided without irony this time), the PAX headed to the bandstand for a warm-up COP:

• SSH x25
• IW x25
• Low Slow Squats x20
• Good Mornings x20
• Mountain Climbers x20.

Short mosey to lampposts for bear crawls and Jameis Winstons with burpees mixed in for good measure:

• Burpees x5
• Bear crawl to lamppost #1
• Backwards bear crawl to lamppost #2
• Burpees x5
• Jameis Winston to lamppost #3
• Backwards Jameis Winston to lamppost #4
• Burpees x10

Plank for the six and give 15 count before taking off on the traditional Monday Indian Run around the park.  First stop was at the row bars where the PAX broke into two groups:

• PAX 1 – Rows x20; PAX 2 – Merkins
• Flapjack
• PAX 1 – Rows x15; PAX 2 – Plankjacks
• Flapjack

Continue Indian Run at a brisk pace then slow mosey to the fountain for another COP:

• R leg step-ups x25
• Incline merkins x20
• Dips x30
• Derkins x12
• L leg step-ups x25

Push on with the Indian Run to the lamppost (not that one) for some Mary on the cart path following another 15 count:

• LBCs x.30
• Hello Dolly x.25
• Peter Parkers x25
• Dying Cockroach x25
• Russian Twists x20

Finish Indian Run at final turn at Magazine St. and sprint to the flag.  Kill remaining 1+ minute holding elbow plank around the flag.

Count, Name-O-Rama, shout outs, and prayers for a safe and fun Mardi Gras season.

Q#2 is in the books.  Thanks to the PAX for making it out today.

We looked…

but they didn’t come. Not even one of them showed up! ….Oh well. #KarmaFartsack

Anyway, we had a little bit of rain + a little muggy + lots of puddles  = the perfect gloom!  Eleven legendary men of NOLA decided to become better men today!  As Cowbell says, “Leeeggoo!!” – but first…

DISCLAIMER

Warm up mosey along Root’s club house route and over to the bandstand… no shadows lurking..

COP #1 – IC: FLIGS Warm up

• 30 x Front/Side Jacks
• 10 x Leg Swings (1…2…) Back Lunges (3…4…) – Right leg first, then left.
• 30 x Imp. Walkers
• 10 x Good Mornings
• 3 x Sun Salutations (Namaste)
• 3 x Slow Merkins (10 sec down, 10 sec up…repeato x 2)

Mosey over to the lamppost and lineup at the road for Stop #1.

Stop #1 – OYO: Merkincides

• Start with 10-15 Merkins, then the PAX runs to the first lamppost and back to complete 10-15 more Merkins at the start line, then runs to the second lamppost…until completion (5 lamppost in total).

Plank up and wait for the Six at the start line.  Once all are accounted for, Agility drills to each lamppost:

• Walk to #1 (not agility, but it’ll do)
• High skip to #2
• Fast skip to #3
• Karaoke to #4 (face parking lot)
• Karaoke to #5 (back to parking lot)

Mosey towards soccer goal, and stop at a grass patch along the way.

COP #2 – IC: Leg City

• 10 x Front Lunges (1…2…) Squat Jacks (3…4…)
• 10 x Right Lunge (1) Squat Jack (2) Left Lunge (3) Squat Jack (4)…..OSHA be like:

• 10 x Moving Plank (1) Low Squat Hold (2…3…) High Plank (4)
• 10 x Low Squat Hops … it’s just a one inch hop guys!
• Calf Progression: Right leg first, then Left leg
  • 10 x Single Leg Calf Raise
  • 10 x Single Leg Hops
• 10 x Burpees

Continue our mosey to the goal post.

PAX partners up and gets ready for Dora 1.

• Teams of 2 Pax working together to reach cumulative exercise goals. Pax #1 executes as many reps as possible while Pax #2 performs pull ups to burnout on the goal. Flapjack until team goal is reached.
• Goals:
  • 100 reps: Plank Punches (a.k.a. Mayweathers)

Mosey back to the grass patch we found on the way.

COP #3 IC – Plank work

• 15 x Shoulder Taps (Pax in High Plank, and tap right shoulder x 15..flapjack to left)
• Pike Work: In High Plank, Pax then moves to pike position the following ways:
  • 15 x 4 Step Walk
  • 10 x 4 Hop
  • 10 x 1 Hop

Mosey back to the flag for Name-O-Rama, Shout-Outs, & Prayer.

Five men gathered at Audubon Park on a cold Monday morning. That’s apparently one more than Pontiff mustered, so Audubon wins. T-shirts get printed next week.

Mosey to the Bandstand for the COP – Imperial walkers x 20, Plank jacks x 20, LBCs x 20, Hillbillies x 20, Arm Circles x 20 (10 in each direction).

Mosey to the Row Bars for Rows x 20 and Low Slow Squats x 20.

Indian Run to the fountain. At the fountain, Dips x 20, Incline Merkins x 15, Hip Slappers x 20 (10 each hip), Derkins x 10.

Indian Run to pull-up bars. Three groups – Squats, Incline Merkins, Pull-ups x 10 – pull-ups control the count.

Indian run for a bit. Then stop for some Mary. Flutter kicks x 20, LBCs x 20, Wife Pleasers x 20, Penguins X 20, Hello Dolly x 20.

Indian run to the flag for Plank-O-Rama.

Count, just realized we forgot to do name-o-rama, shout-out, and prayer.

 

Pre-Thang

Mosey across Magazine Street for a COP. A toe touch stretch for a 10 count to loosen the hams followed by Imperial Walkers x20; Plank Jacks x20, Peter Parkers x20, and Low Slow Squats x 20. Mosey back across Magazine Street to the row of lights for some “interval training.”

The Thang

Line up at the first light for a series of Up Down/Sprint combos. On QIC’s command, an arbitrary number of Up Downs followed by an immediate sprint to the other end of the row of lights. The first one felt good, the fifth not so much.

After a much needed respite, line up at the light closest to the bandstand for the two man sandbag run. Two PAX members each grabbed a 35 lb. sandbag and ran to the third light pole and back. Upon their return, two other PAX members made the run until it was completed by the entire PAX. While the two PAX members ran, the rest of the PAX performed various exercises, which included in no particular order Air Presses, Elbow Planks, Merkins, LBCs, Arm Circles, Squats and Plank Jacks

Another Up Down/Sprint combo x 2.

Slow walk to behind the bandstand for Right Leg Step-Ups x 15; Hipslappers x 20; Left Leg Step-Ups x 16.

Slow walk back to the row of lights for another Up Down/Sprint combo x 2.

Circle up for some Mary – Flutter Kicks x 20, Rosalitas x 20, LBCs x 20, Russian Twist x 15.

Finish it all off with a brief two row sandbag Indian Run down the row of lights, around the track and to the bandstand.

Slow walk back to the flag for the count, name-o-rama, and prayer. Welcome to FNG Lizzy Borden, who was at one point a championship level competitive axe thrower. TClaps to the PAX for the downpainment.

While most of you were fartsacking, a few brave men–let’s call them the Butcher, the Baker and the Candlestick Maker–were ready to set sail amidst a few (as in bucketloads of) rain drops for the last downPAINment of the year.
We started off with a mosey to a deadend by the golf club house because the Q couldn’t see through his glasses (it’s hell growing old). So after the detour, we headed off to the Bandstand for

The Thang

COP IC: SSHx30, Don Quixotex30, Imp Walkerx30
Hop down to the steps for dips ICx30
Mosey through the puddles to the mini foundry for two sets OYO of 25 inverted row, 25 derkins and 25 incline merkins.
Mosey round the park to a clearing in the puddles amidst the ducks for a Circle of Mary IC: Peter Parkers x30, LBCs x30, Flutter Kicks x30, Parker Peters x30, Russian Twists x21, Box Cutters x21. [Maybe also something else the Q can’t recall from his waterlogged state.]
Mosey back to the steps by the Bandstand for some ledge work IC: 20 right leg step ups (Tatum Channings?), 20 low slow dips, 20 left leg step ups (Channing Tatums??), 20 more derkins.
Slow mosey to the lampposts for a few animal imitations: bear crawl from the first set of lamps to the second, inch worm to the third set, and backwards crab walk to the fourth.
Mosey back to the flag (yes, a real flag) for nameorama, announcements, shoutouts (including for Splash’s trip to Vegas and JV’s partner’s dying mom) and a short prayer of thanksgiving.

“It’s easier to go down a hill than up, but the view is best from the top.” – Arnold Bennett

The gloom was truly dingy with the rain that we have been getting all week, but Nine merry men and YHC wanted to get a downPAINment in before the holidays. I gave the disclaimer, and we were off:

Salute the Flag Warmup:

• 20 x SSH
• 10 x Good Mornings
• 10 x Windmills
• Slaughter Starter (15 x Burpees OYO)

Mosey towards the lamppost by the track.

Animal Parade to the other side, each lamppost switch the following exercises:

• Frog Jumps
• Bearcrawls (forward)
• Spiderman Walk
• Jameis Winston (f.k.a. Crab Walk)

Merry Christmas ya filthy animals!  Mosey over to the bandstand and circle up on top.

Wave of Merkins:

• Pax gets into plank position, and Q does one merkin, then the next person to the right does a merkin, should look like a wave flowing around the circle, until you get back to the Q, who then performs 2 merkins, repeat all the way up to 10. Stay in plank position the entire time.

This definitely sucked, but not doing this would have sucked more… Great job by the Pax to push thru this one.  Once complete, mosey to the lamppost by the road and line up.

Suicide Ladder with Jump Lunges:

• Start with 5 jump lunges, then the Pax runs to the first lamppost and back to complete 6 more jump lunges, then runs to the second lamppost…keep increasing jump lunges until completion (5 lamppost in total).

Plank up for the six, and then mosey back to the bandstand and circle up on top for some Mary.

6MOM – IC:

• 20 x Flutter Kicks
• 20 x Hello Dolly w/ Leg Lifts
• 20 x LBC’s
• 19 x Wife Pleasers (please, no eye contact)… Saved a rep for the holidays, you may need it
• 20 x Peter Parkers

Mosey back to the lamppost for some Tchoupitoulas Choo-Choo:

• The twisted sister of the Indian Run. Pax start in single file line. First Pax drops to low plank, second Pax jumps over first Pax runs 5 yards and gets in low plank. Third Pax jumps over both Pax runs 5 yards and gets in low plank. After all Pax have gone, the first Pax jumps over all the Pax and returns to low plank. This is continued until the destination is reached.

At about halfway down the lamppost, YHC halted the work, and decided to mosey back over to the ledge behind the bandstand for the following IC:

• 20 x LLSU
• 20 x Dips
• 20 x RLSU

The Pax needed a rest, so I let them sit in People’s Chair on the bandstand for a minute, then we climbed up on top again for some sun salutations.

• Round One: Sun Salutation
• Round Two: Sun Salutation – Runner’s Pose (Right) – Warrior #1 – Warrior #2 – Warrior #3 – then reverse order back to high plank.
• Round Three: Runner’s Pose (Left) – Warrior #1 – Warrior #2 – Warrior #3 – then reverse order back to high plank.

Mosey thru the lamppost to the track and planked up in an unorganized, disheveled fashion on the track by the new pullup rack.  Two Pax get out of plank and perform AMRAP pullups, and return to the planking chaos. Amnesty went last, and put on a clinic for the Pax on how to perform pullups.

Finally, it was 615am. We quick moseyed back to the flag and finished with the Name-O-Rama, Shout-Outs, & Prayer.

Remember: no workout Christmas morning.. it has been pushed up to Thursday at the usual Friday AO – 530AM Wolfpack Mtn Audubon at St Charles.

Seven men and an obscene number of ducks gathered in Audubon Park. The ducks gathered to eat and poop, the men gathered to exercise.

A short mosey to the bandstand. After the customary check for sleeping homeless people came back all clear, the PAX gathered for a warm-up COP. SSH x 20, Imperial Walkers x 20, Hipslappers (alternating hips) x 20, Mountain Climbers x 20 (mind the duck poop).

Mosey to YHC’s ride to retrieve the 35 lb. sandbag for the sandbag Indian run. On second thought, make that two 35 lb. sandbags for the sandbags Indian run.

Run to the first exercise station for Squats x 15 and Merkins x15 (in cadence). Back to the run. Stop half way to the fountain for the sandbag toss x 5 to the right and x 5 to the left, and one overhead press. Continue the Indian run to the fountain.

At the fountain, dips x 20, incline merkins x 15, right leg step-ups x 15, left leg step-ups x 15 (all in cadence). Back to the run. Run for a while until Douille yells left, which causes everyone to stop and go to their left. No complaints from the YHC because 2 sandbag Indian runs are hard. Line up for some Mary. Flutter Kicks x 20, LBCs x 20, Wife Pleasers x 20 and Hello Dolly x 20 (all in cadence).

Indian Run resumes to the flag with Rocky Top and Douille pushing the pace.  At the flag, a couple of minutes of plank-o-rama.

Count, name-o-rama, and a prayer. Nice work fellas.