Tag: The Skinny

With most of PAX absent on Saturday, we started the workout with the burpee countdown (thanks to OBT): 10, 9, 8, 7 then a layup of sorts with only 5 more for a total of 39.

39 was the theme of day with YHC hitting the big 4-0 this week.

Moseyed to the bandstand. Jumped off the bandstand due to the excessive pebbles. Rocks of any size are not tolerated at The Skinny. Circled by the lake:

SSH x39 (count not so pure), IW x29 & finished with 10 IW squats

Moseyed to lights by the track for Mekin sprints: every two lights merkins starting at 9 and counting down to 4

Moseyed back to the lake:

LBC x39, Dying Cockroach x29 and finished with 10 Russian Twists

Back to lights for another 9 through 4 merkin sprint countdown

To the benches:

RLSU x13, Dips x13, LLSU x13, Derkins x13, L leg Up x13 & R Leg Up x13

Back to the lights for the third and final merkin sprint countdown 9 through 4

COP in the grass:

Leg holds: 6 inches (a smoot), 45 degrees and then halfway – Cav with the quick math of 25.5 degrees sans a protractor

High Dollys x13, Hello Dollys x13 then flutters x13

Plank-o-rama: regular, left arm, right arm, backwards, back to regular then a fast paced 39 count mission impossible hold

And for the always fun finale: boo boo bear crawls light to light, left leg then right leg

Moseyed back to the virtual flags for a count-off, name-o-rama & a circle of balls

Thanks for the good times

 

 

 

Seven men arrived in the gloom, ready for a Monday beatdown at the Skinny.  YHC decided to skip the usual loop around the park to spend some quality time under the lampposts.  But first, let’s head over to the bandstand for warmup:

SSH x25, Hillbillies x25, LSS x25, MC x25

Short trip from there to lamppost alley for: burpee broad jump, bear crawl, b/w bear crawl, b/w Jameis

Mosey OYO to row bars, stopping at each lamppost (3 total) for five sets of SSH x5 + burpee.  Don’t be alarmed by the shadowy figure (Nip/Tuck) suddenly appearing at lamppost no. 3, doing some SSH and burpees, then vanishing into the darkness.

At the row bars, the PAX split into two groups to alternate exercises:

• Rows x20 / plank jacks
• Rows x15 / jump lunges

Mosey down the rock path to the lampposts for merkincides, starting with 15 merkins and progressively working our way down to 10.  Tclaps to El Wire for leading the pack and doing an extra lap to put the rest of us to shame.

Mosey OYO to monkey bars, stopping at each lamppost (3 total) for IW w/ squats x20.  Split into three stations:

• Burpees x8 / pull ups / Russian twists

Then finally back to the flag for some Mary: DC x25, HD x25, PP x25, FK x25, LBC x25

Wrap things up with the count, name-o-rama, and prayer.

-Mulligan

Seven men set to tackle the park on a chilly Monday morning. Might be the last time we see sub 50 degree weather for awhile…after a quick disclaimer, we’re off.

Bandstand: SSHx20, IW x20, LBC x20 & Mountain Climbers x20

To Light Poles (pole to pole): Merkin Walk going left , Lunge broad jumps right leg, Merkin Walk going right, Lunge Broad jump left leg

Indian Run to pull up bars – 4 groups rotating – timed by the burpees

1. Seven Double Squat Burpees
2. IW sqauts
3. Dips
4. Pull Ups

Indian run to the water fountain by the green wall (YHC was thirsty)

Hallelujah (hands up) run to the benches by the water fountain

1. RLSU x20
2. Incline Merkins x20
3. LLSU x20
4. Dips x20
5. R Knee Up x20
6. Incline Wife Pleasers x20
7. L Knee Up x20

After blowing out our legs and time running out, hustle back with another long Indian Run.

With minutes to spare, the last COP between the light poles:

1. Dying Coach roach x15
2. Flutter Kicks x15
3. Alt side up (Coach roach with legs together) x15
4. Three pulse w/ leg ups  x15

Count Out, Name-O-Rama, Monday Q Assignments & Prayer

Always a great way to start the week…

I love the smell of sweat in the morning.  It smells like victory.  At least victory over those Metairites.    Not many fartsackers today and 4 FNG’s gave us a PAX of 15 as the time change reinstated full gloom.  (Instantly had to redesign some of the exercises – was only planning for 5-8).  Some of us were there to work off the Guinness served at the Shamrockin Run the day before. T-Claps to all who ran!

Disclaimer and brief introduction to the 4 FNG’s.

Quick mosey through the parking lot to the bandstand for our first COP #1/warmup.  SSHx 30, Mountain climbers x 25, Jack Webb’s 1,2,3,4,5,6,and 7 and finished with Monkey Humpers x20

COP #2.  Mosey to the row bar and broke into 4 groups.  Group 1- Rows, Group 2- Squats, Group 3- Hello Dolly’s, Group 4- 15 Burpees.   The burpees led the pace and we rotated when they were done.

COP #3.  Indian Run (Feather not dot- explanation to follow) to the boxes.  Time for some Jack and the Box.  I had planned on this taking 3-4 minutes with 6 of us, but with 15 it probably took a good 10.  Will look at some modification for next time.  3 boxes.  Smallest box, lateral box jumps with 5 to each side for a total of 10.  Medium box- 10 box jumps up.  Large box- 10 step ups with 5 each leg.  While one person was on each box, the other 12 of us did a sequence of jacks.  (Plank jacks, seal jacks, squat jacks, and jumping jacks/SSH).  Everyone got on at least 2 boxes before time started running thin.

COP #4.  Zombie walk to fountain (lunge walk).  Dips x20, Derkins x 15.

COP #5 Indian run to tee/green area for some Mary.  Freddy Mercury x 20, Mission impossible 20 sec, Russian twist x 20, Mission impossible x 20 sec., Flutter kicks x 20, Mission impossible x 20 sec, LBC x 20

COP #6  Indian run to pull-up bars.  (Dot not feather)  on a side note- we were in India (Delhi and Mumbai last year.  Car travel there is insane.  Minimal traffic rules.  Everyone just goes and no real lanes.  To keep cars from hitting each other they just keep the horns going almost nonstop.  I thought about trying to get everyone to say beep-beep as they ran but seemed a little tough.  So I looked up talking and running and there are some good articles.  Mostly about breathing patterns, but some about metabolism.  The consensus was that for optimal aerobic workout you wanted to run at a pace where you could carry on a conversation but with some mild-moderate difficulty.  So we conversed and ran and I got to know of the FNG’s.

Was planning some LIMPS (will give you the details next time,) but we were late. Only noticed this when Roots had to bolt,  So after a brief no man left behind plank it was a run to the flag.  Using the painted markers as a guide- 4 markers jog, 1 sprint, 1 recover and repeat.

Then for the fun- naming  4 FNG’s.  Welcome to the new guys.  Thanks for coming and helping us finally take down the Pontiff crew.  Everyone did a great job of not lolly-gagging on the run and keeping up.  One of the FNG’s sprints like Usain Bolt.

Announcements and a prayer.  Great morning to be in F3!

 

Howling Monkeys, Moss Monsters, a Neanderthal gait discussion, 90’s Hip Hop references…what more could you want on a Monday morning? How about a whole bunch of random exercises YHC found on the internet? You got it…let’s mosey:

Mosey to the bandstand for a COP:

SSH x25, Side Lunge Knee-Ups Right Leg x12 Left Leg x12, Lunge Squats x15, Backwards Lunge Squats x15, Half Burpees x15 (the PAX prefers full burpees), Mountain Climbers x15 and 10 T-merkins to close.

Mosey to the benches:

Right Leg Step Up x20, Dips x20, LLSU x20, Incline Merkin x15, Knee Up Left Leg x15, Peter Parker Incline Merkins x12, Knee Up Right Leg x15, Decline Merkins x8

Mosey to the lights:

Double Merkin Burpee Suicides to all five lights, total of 15 Burpees OYO

Animal Movements Light to Light:

Ape Walk Forward, Plank Walk Sideways, Ape walk Sideways left, Ape Walk Sideways Right

COP for Mary:

Plank and hold, Side Plank Left Leg Raise and hold, Side Plank Left Knee ups x6, Side Plank Right Leg Raise and Hold, Side Plank Right Knee Ups x6, LBCs x20, Vups w/ In& out legs x15, Hello Dolly Kris Kross legs x20, Dying Cockroach x20 &  High Dolly Kris Kross legs x20.

Bonus Round:

Merkin Walk Circle Left and Merkin Walk Circle Right

Mosey to Flag, Name-O-Rama, Shout Outs & Prayer.

T-Claps to all seven Pax for tying The Skinny record.