Tag: The Skinny

Lots of VQs lately and this was supposed to be someone’s vq but they audibled last minute to postpone until a later date -so I took the Q. Douille’s Friday beatdown was still a source of anxiety and pain among the PAX. Unfortunately I stayed out too late and had to smart sack last week. 12 PAX for a stroll in the park.

Started with the disclaimer. Then off to honor the Skinny with a Monday AM lap.
First stop was the PIMP station.
There was a lone guy working there so we circled up for a quick COP.
SSH x 25, Mtn Climbers x 25, Imperial Walkers x 25, and Monkey Humps x 25

Then we hit the PIMPS station.
5 Pullups, 10 Imp Walks, 15 Merks, 20 Plank jacks, 25 Squats

Then back to the track for an indian run.

We ran to the CIRCLE field past the green where we normally do MARY.
He we did a ring of fire. We incorporated a bear crawl and a merkin wave– up to 5 merks but a long plank.

Back to the track for a sprint to the Fountain. Gspot, Wire, Saban reverend and Revit hit this with some serious speed
At the fountain we did inclined merks x 20, declined shoulder taps x 20, 20 right leg power step ups, 20 left leg power step ups, and 20 dips.

Then back to the track for another indian run.

Pulled over to get a quick round of Mary in. Not quite 6 min.
Peter Parker x 20, Parker Peter x 20, LBC x 20, LBT x 20 , Dying Cockroach x 20

Back to the track. Jog 2 of the running men icons and then sprint one to the row bars.

At the row bars. 20 rows was the count. Burpees and Side lunges for the PAX to make 3 stations.

After the rows… we continued the running man sprint/ jog back to the virtual flag.

We got back to flag at 612 so we did a quick plank o rama.
Yankee agressor 30 secs, Southern gent 30 secs, regular 60 secs , 20 secs mission impossible

Thanks for letting me lead. Prayers for wisdom – that our leaders make wise choices.

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JUST received log-in credentials, this is one week over due and I am using that as my excuse for not remembering everything or all who were there, but listing the grind below for the record:

It was a crisp, moist morning…

10 burpees to wake ’em up

Quick jog around parking lot

‘Light’ning Speed required building length of sprints @ the lights near flag: sprint to first light post, jog remainder, catch breath…sprint to second light post, jog remainder, catch breath…wash, rinse & repeat to a full sprint, then wind back down until you end back at spring to first light and jog remainder

Walked to Benches under the Shelter for Core stations, going through 3 rounds of the following: (1) Toe taps (x30, this was the count), (2) L-Sits from your 6, (3) Inclined Mntn Climbers

Mosey to levy…despite being October 26th, we were treated with what smelled of prime crawfish season…ideal hill conditions!

‘7 Sheets to the Wind’ required sprinting to gravel @ top of levy, walking back down to start line, quick breather, then sprint to top…7x

Mosey to Zoo entrance to grab bench and ledge for Strength stations, going 3 rounds of the following: inclined Merk push-offs the bench, dips, box jumps onto ledge (x10, this was the count)

Mosey to flag, ended 3 minutes early. VQ in the books. Actually enjoyed doing it – thanks to RY for volun-telling me to do this.

Did I do this right?

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You would figure that a pax named 86 would know when to send a dish back to the kitchen but alas a weekend trip to Chili’s on the Westbank had the scheduled Q on the crapper and not in the gloom.  Of all the great things the Westbank is known for Chili’s isn’t one that pops to mind!  I have a feeling it will be now.  Since I am related to 86 I felt obliged to fill in when he sent out the distress signal.  If I had known further in advance I would have certainly played up the Halloween theme even more though the best I could come up with was a 80’s era jogger complete with short shorts, sleeveless shirt, and long socks.  As Revit pointed out if I only would have had a terrycloth headband I would have been complete.  The theme of course was running and I challenged the pax to run the park and fly over our typical park only.  A quick scan of the crowd eased any concerns that we would loose a 6 as only the hardest of the hard showed for this morning’s post. We had to book it.

The Thang:

Warm up at the Flag:

• SSH x 25 IC

Mosey at a casual pace across the Zoo parking lot entrance to fly.  From there we got in formation and did an Indian run.  About 300 yards into it the pax noticed a oncoming train that would have trapped us on the fly, likely until at least noon.  At first we thought we were doomed though after we rounded the bend it appeared we could beat it out.  And beat it out we did by a sprint OYO for the last 150 yards.  Not a pax was left behind nor did we gain a hobo- net 0.

After a slow 20 count we regrouped for COP1:

• Peter Parker x 15 IC, hold it
• Mountain Climber x 15 IC, hold it
• Parker Peter x 15 IC, recover on your feet

Back to road for a group jog back into the park where we commenced Indian run for quite a while.

COP2:

• Progressive wave of merkins going to count of 5

Back on the track with run OYO to the fountain.  Some of the more fit pax tried to leave us at this point though reconsidered and plank and waited for the 6 (ie the rest of us) at the fountain.

COP3:

• Dips x 15 IC
• Derkins x 10 IC

No time to waste, Indian run once again for 1/2 mile.

COP4:

• LBC x 25 IC

Next we did a run/burpee combination which is always a crowd favorite.  One burpee at the next jogger icon then add one burpee at each icon up to five.  Slow mosey while we regroup.

We finished strong with sprint/jog run alternating as you crossed each icon for the rest of the way back to flag.  Great workout!

Count off tallied 11 and no new pax joined us today.  Nameorama and intentions.  Lord thank you for each other and the fellowship provided today, helps us be leaders of others.  Be with the trick-or-treaters and their parents that they have a safe night.  Though not verbalized, I am confident many silent intentions went out to 86. And the Westbank.

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I’m glad I was Q today because I would have almost certainly fartsacked this morning and would have been none better for it.  In a age ignoring move I packed a parent’s group kickball tourney (lost in the finals) and a Jason Isbell concert all into my Sunday which had me both mentally and physically beat.  86 joined me at the concert and was committed to posting so even extra incentive for being there and ready to lead- or at least be the guy that dictates and does the counting.  After a disclaimer along these same lines YHC and 13 other brave souls were off.

The Thang:

Mosey onto the golf course for a little warm up under the stars.  It is really straight up nighttime at 530 in the morning these days and the open space of the golf course, fog over the ponds, and starry night made for picturesque gloom.

• SSH x 25
• Smurf Jack x 25
• Plank Jack x 25
• Arm circles x 20 forward and then x 20 backward

Mosey back to the track for our first bit of running, Indian style, to the pull up bars.  A noted weakness of YHC I wanted to start off with pull ups. We paired off and set a goal of 10 pull ups with assistance if needed.  Nice job to my partner Bartman for doing your 10 unassisted and then gamely assisting all 10 of mine!  The rest of the pax did sets of squats while not on the pull up bars.

Indian run for a quarter mile to some soft grass for some Mary.  On the way Seaman pointed out an owl hooting in the trees above and Bartman and others saw a shooting star just to keep the nocturnal theme in mind.

• Russian twists x 20
• Wife pleasers x 20
• Super Man x 4 sets of 15s
• LBC x 25

POW run (arms over your heads) to the benches.  I think we may have looked spooky to the oncoming joggers or maybe just really ridiculous but either way it’s painful way to run. At the benches:

• Right leg step ups x 20
• Decline merkins x 20
• Left leg step ups x 20

Indian Run once again for a quarter mile to a clearing. Time was running thin so we stepped up the pace.

• Progressive circle of merkins holding plank in between sets.  Completed 7 sets.

Indian run until we lost a six and did a bit of plank.  Once regrouped we did a jog/sprint at alternating intervals at your own pace back to the flag.

Count off, nameorama, and announcements.  Jazz 1/2 marathon is this weekend which includes time on our well known running path used today.  Best of luck to all those who do the race on Saturday.  Ball of Man for some prayer in which YHC thanked the Lord for our fellowship and accountability as well as prayed for guidance in helping us to be leaders yet servants (at least that is what I was trying to say!)  Have a great week.

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15 PAX posted this AM for a muggy, humid NON-FALL feeling lap around the Skinny. (We did we let Hawg name this workout?)
Our guy Beatles or is it Beetles? from F3 Atlanta joined us for a Monday AM lap. This is 2nd post in NOLA. Tclaps.

I was upfront with the PAX that we were going to complete a lap around the park. YHC was tired and sore from an 8.5 mile run on Sunday but I knew we needed to attack the park and get a lap in so that my legs would adjust.

We ran at our own pace 1/4 mile to the first row station. At this station we did 13 burpees in honor of Les Miles. There were 4 stations: Burpees, Rows, Merks and LBCs. The number 13 would make several appearances this AM. QuickDraw decided to modify and was gone pecan into the gloom.

Then we ran at our own pace to the bridge about another 1/2 mile for a circle of pain. At the circle we did crazy legs x 13, Peter Parkers x 18, Crab toe touches x 13, and Parker Peters x 18. The number was 18 was important because that is the number that cost Les Miles his job.

Then we did an indian run to the fountain. At the benches at the fountain we Dips x 21 , Inclined Merks x 18 and Declined Merks x 13.

From the fountain we did a 1/4 mile hands over your head run to the water fountain and the golf green.
At the green we did LBTs x 18. Then we did Y, W and T x 13. Then we did some Superman to Bow.

Then we ran as fast of a pace as possible to the Pullups/Monkey Bars.
We picked up Quickdraw on the way.
The stations were Burpees x 13, then Pullups AMRAP, Squats AMRAP and Staggered Merks AMRAP.

Our final push we used the painted running men on the track. We sprinted one and jogged one all the way to the shovel flag.

We finished with a Circle of Trust. Keep working hard in the gloom! It is always a pleasure to lead.

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