Author: Rudy

  • Tabata and Tunes – from Rudy

    The muggies are back. 9 PAX showed up for a warm, sweaty humid morning. 8 were there for a workout, one was there to brush his hair.

    The Thang: Mosey to the rock pile, grab a rock and head straight to the gazebo.

    Tabata: 10 rounds, 1 minute on with 15 second rest. Overhead Press, BBSU, Curls, Flutter Kicks, Step Ups, Rows, Leg raises (on the picnic table), Incline Merkins, Wife Pleasers, Squats.

    Head to the Gym for “the mountain”: Bear Crawl up, 3 Hand-release Merkins. Crab Walk up, 3 Merkins. Crawl Bear, 3 Merkins. My personal favorite: Walk Crab, 3 Merkins. Repeat.

    Back to the Gazebo for another round of tabata with some slight change-ups, but you get the idea.

    Return the rocks and get back to the gate – to comment on just how good Triple looked.

  • Frac Field Day – from Fracsac

    YHC looked at the last few BBs for the Renni and saw a steady 5 to 6 Pax. This would be the perfect number to try something new.
    When 11 pax posted, YHC considered a reset but figured why not just go for it. Here’s how the fiasco went:

    Warmup facing the bacon with a Mr Rogers playlist blaring. Did regular stuff.

    Obstacle course/Stations:

    Tug of War
    Bear crawl
    Football toss
    Mayhem Merkins
    Jump rope
    Sandbags stuff
    Kettle bell swings
    Burpees

    One evolution.

    Grab the football and frisbee and head for the singing oak. Ring of fire with one pax throwing to make the oak sing. No song = 3 burpees.

    Mosey to back of museum tossing football and frisbee with 3 burpees per drop

    Sunday Mornings x 4

    COT

    PLC – IYKYK

    Good Times! SYITG

  • Well, I have one and you have one, plus he has one!! – from Shooter

    Well the beatdown developed just that quickly.
    After a quick warmup of 10IC arm circles, Cherry pickers, good mornings, toe touches, Imperial walkers, snap krackle pops and 3 laps around the top of the garage. I showed the PAX a ruck plate and quickly Hogsbreath and Jose10k both stated I have one.. Jose10k was a little disappointed with his 20 pounder, while hogsbreath had our middle of the road 25 pounder and of course YHC had the 30 pounder. Only thing that was off was my count on the number of PAX. For whatever reason YHC thought we had 6 but indeed we only had 5, but it all worked out. We did 3 rounds of Squat thrusters, shoulder press, kettle swings, single arm swings, squats, chest press, straight arm extensions, chin extensions and lat pulls. Mixed in some Carioca, back pedals and sprints along with some moseying.
    Finished with 10IC Flutter curbs, Hello Dolly curbs, ETKs and Little Manny crunches..

    Wrapped up with announcements, COT and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Crazy Eights – from Mayhem

    78 degrees with 92% humidity… no wind… shirts weren’t wicking

    WOR: Grass Grabbers, Abe Vigodas, Side Lunges, Peter Parkers, Mountain Climbers, Low Slow Squats

    THANG 1
    Hit the H8 route with lunge walks across the neutral ground. At every turn, we performed multiples of 8 – because 8 is great. Two rounds.

    8 Burpees
    16 Merkins
    24 Squats
    32 LBCs
    32 Mountain Climbers
    24 Jump Squats
    16 Carolina Dry Docks
    8 Big Boy Sit-ups

    THANG 2
    Plank up and wait… BOOM! Explode into the exercise. Implode (Frac!) back to a plank.
    15 SSH OYO, 5 8-Count Body Builders OYO, One more?, 15 Plank Jacks IC

    THANG 3
    Mosey to the lake for a couple rounds of: Dips, Power Ups

    THANG 4
    Plank-o-Rama – rotation of plank + core pairs, then capped it with a finale worthy of the name:
    Hip Slaps → Flutter Kicks
    Shoulder Taps → Freddy Mercurys
    Regular ol’ Merkins → Wife Pleasers (Extra work here for the PAX)
    MAYHEM MERKINS (patent pending) x8 – to close the loop on our Crazy Eights

    COT:
    Call for more Qs on the sheet, especially at City Park – step up, PAX!
    Prayers for safe travels, students moving into new life chapters, and Fracsac’s M.
    Honored to lead despite operating on just 4 hours of sleep (Thanks, teenagers…)
    SYITG

  • Ruckers Unite – from Jose10k

    Some ran , some ran faster, some rucked , some rucked faster. Intentions for Coachella

  • 4 Up, 4 Down, & Around – from Einstein

    Nice morning at The Gipper ~ 72 degrees
    Pax included: Shooter, MobyDick, Jose10k, DarkWingDuck, FletchMeister

    WARMUP: toe touch, windmills, side straddle hops, shoulder rolls,
    snap crackle pops, book covers, etc.

    THANG 1: Two sets of Eight Exercises – 4 on your feet & 4 down on the ground, followed
    by a run up to the Justice center steps – bunny hop up – run around the block back
    to start point.
    Skater Hops
    Sister Mary Catherines
    High Knees
    Tuck Jumps
    Floor Wipers
    Freddie Mercurys
    Plank with opposite arm lift, opposite leg lift
    Archer Pushups
    Run the Long Block
    Repeat

    THANG 2: To the block garden for coupon work – curls, laterals, kettle bell swings,
    figure 8s thru the legs, overhead press.

    Mary:
    couple of minute for stretching, including the Fletch Stretch.

    Dark Wing Duck prayed us out.

  • Snatch those Mahi Mahi’s at the Pink Taco Stand Before Heading Down For Your Box Lunch – from Steve

    Much like getting stock tips from Celeste and Lisa, witnessing Jose & Shooter scissoring with wild abandon, or even stumbling across an unofficial poll hand-scrawled across the stage’s concrete walls that somehow deems height a more desirable trait than personality (c’mon!) – there are certain events at Granny’s that require careful preservation.

    Unfortunately, that ain’t happening today. This event is already two weeks old, and sadly, I just don’t have the steel trap that Hammer and Jose possess.

    What I can remember:

    There was a lot of talk of reruns. Bush had insulted Jose the day before at the Marsh, and then on this fine morning decided to both rehash his argument and dig in a little deeper. It wasn’t pretty.

    It’s also possible that aside from the insults, the beatdown itself was (claps hands) i-dentical. As Jose always says, we’d know if we ever wrote backblasts.

    And then, of course, there was the titular, off-color comment (again, Bush – he was on a roll this morning) that started it all. It unfortunately can’t be repeated here, but let’s just say that it involved Jose enjoying mahi mahi tacos not just on vacation but at home also.

    Anyway, I guess my grandpa was right when he told me that age is no guarantee of maturity.

    Thank you gents (& Bushwacker) for the post and for the laughs.

    ** As I was trying to find a title for this backblast, it occurred to me what a missed opportunity this was that Jose’s 14-year-old students didn’t get to have a crack at this BB.

    *** Russo, if you’re reading this, we miss you brother!

  • It’s all about perspective! – from Shooter

    Famous word of the day from sir Wacker.
    Perspective.
    Whether it’s being a firefighter, a father, a loyal postmaster, grass cutter etc.let one not take for granted each of those moments we have throughout the day.

    After an extended warmup because of the banter back and forth between Jose10k and Wacker we moseyed down the trailhead towards the tunnel. PAX assumed we were headed there, however we turned around at the corner and back to the stage for the Cooper.
    It’s in the Exicon but not sure of its origin.
    R/R to the corner for the last mosey. Returned for some ETKs with 50 💯s between and after closing with 10 WW1 sit-ups.

    We found out Wacker has aged by a decade, as he conversed with the returning runners.
    We gave him some respect and prayed out for the recovery of Steve’s grandfather at an impressive 98 years young.. Steve has some solid genes in the family tree.. That explains the young appearance and smiling face always available when he post..

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Burning the candle on both ends – from Waterpik

    8pm baseball games aren’t conducive to gloomy Mondays at the marsh. But that’s what it was.

    After hitting the playground for pull-ups, the pax hit the street.

    The order of the gloom was 4 comers with the following exercises: merkins, sister mary Katherine’s, Peter Parker’s, Stone Mountains,

    Have a good week guys

  • Surprise Q – from Pass Interference

    For my first time at Splash Pad, on a random Friday when I couldn’t sleep, I didn’t expect to Q the workout… but with one other sporadic PAX in tow, Q I did.

    Certainly not my most creative, but it looked something like this:

    Sets of Dips, Derkins, and lunges with a one blcok and back sprint between.
    Merkin climb up the stairs with Pushups every step
    Three sets of stair runs w 10 bigboys at the top
    BOMBs consisting of
    – 5 burpees
    – 10 overheads
    – 15 merkins
    – 20 Bigboys
    – 25 Squats

    And finally, Mary @ the end

    Grateful for Groupie’s company and the chance to keep my brain sharp by leading a workout!