5 Pax Rucked and Pai Gow ran
We six gathered at 0530 and 5 Rucked over the tracks and through the woods and neighborhood then we gathered for COT
Author: Rudy
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Fab Four at the Gipper – from Einstein
Warmup:
all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, Imperial Walkers, Hi Jack Hi Jills, HillbillysThang:
Mosey to the Justice Center parking garage ramps; for the usual – lung walk backwards half way up then sprint the remainder repeating to the upper deck.
On the upper deck for B.O.M.B.S; while partnered up; 25 Burpeess, 50 O Leg Trace, 75 Merkins, 100 Big Boy Sit-Ups, 150 Squats
Partner one starts on the exercise while partner two runs out and back picking up on the count on the flip flop.
Mosey back to the AO, back pedaling down the rampsMary:
Rosalittas, Flutter Kicks, one minute Plank,Count-o-rama
BBQ led us out with a prayer.
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Special Teams – from Tinkles
The pax was still mentally numb from watching LSU put the special in special teams late into Skinny Eve. Despite that, 15 strong showed up at 5:30 on Labor Day for a great start to the day. The game chatter at least helped pass the time and good beat down was had by all.
Warm up: arm circles forward and back, SSH, IW, Mountain Climbers, Squats
Beatdown: ran around the loop mixing Indian runs with individual tempo work. Swept the 6 and stopped for merkin ring of fire, bench work, some Mary, and lastly 10 burpees.
Back at the flag with some time to spare and plank work.
Count off, namorama, intentions. Well done fellas!
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Bogo, Logo, Sogo, Recover, Move, Turtles and Tolls – from Heisenberg
YHC rolled up at 6:28. Glad to see Revit back in the F3 groove, and a flag planted. YHC took the Q with Mcgiver on the IR. It went something like this. After giving the required disclaimer, we moseyed to the white sculpture next the NOMA for our warmup.
IC Imperial Walkers x 20 , Windmills x 10, Grass Grabers x 10, Seal Claps x ?, Overhead claps x ?, 8 count body builders x 10.
We then moseyed along Lelong Dr stopping at the grass in front of Wisner for some plank work.
IC Peter Parker x 15, Parker Peter x 15, Mountain Climbers x 20, Plank Jacks x 20 – Recover
We then moseyed to the blue Magnolia Bridge on Bayou St. John for a round of eleven.
We started with 10 Merkins on one side and 1 Low Slow Squat on the other. There was some mumblechatter/confusion as I erroneously used the term push-up instead of Merkin. Catfish was also a little confused as he added a jump to the end of his low, slow squats. During the 11’s, three elderly ladies bravely crossed the bridge. I thought Fracsac told them a joke about turtles. But he actually tried to charge these nice ladies a burpee toll to cross the bridge. The ladies informed us that they were there EVERY Saturday and we must be new to the bridge and no toll would be paid.
As we were only 33 minutes into the workout, the Pax were instructed to bear crawl across the bridge, complete 5 burpees, lunge, walk back, and finish with 5 more burpees. Evidently some of the pax spend more time talking than actively listening so YHC reminded the PAX 5 more burpees were needed.
We then moseyed back to Esplanade and Lelong for some low plank work and the PAX practiced following the “Starting Position (pause) Move” and “Recover” commands.
IC low plank peter parkers – Recover IC low parker peters – Recover IC Low Plank Jacks, Monkey humpers. This was a bit risqué during Decadence Festival and I noticed a lot of people staring at us. So we finished with some Wife Pleasers IC x 25 – Recover
Mosey to the Dueling Oak for some Mary. After leading a round of LBC’s. YHC called out a Pax to lead the next exercise. Triple Shift – LB Twists, Revit V-Ups, E Major – flutter kicks, Sogo whom I called Bogo, which confused Logo – Gas Pumps ?, Logo – American hammers, I can’t remember if Frac was called on. I do remember Catfish finishing with Dr. W’s. – Recover
Mosey back to the flag ( 2 minutes late).
COT 100% attendance at Coffeteria. Where E Major was determined to have the nicest face. Great way to start the weekend. -
You want me to put my head where? – from Bolt
11 pax showed up to the Wally run with three of them doing the AO norm while YHC led a stretch and recovery focused workout. You’ll have to show up if you want more detail…
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The Labors of IPC – from Fracsac
4 Pax showed up at Rock City to get after week 1 of Iron Pax Challenge.
Mahatma, Rudy, Heisenberg and YHC did a little warmup to get the blood pumping.
YHC set up 2 x 25 yard squares in the event additional pax showed, which did not materialize.All 4 made 4.5 rounds with Mahatma being the standout and coming up with 4.75.
Week 1 was brutal!
SYITG
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The fruit of our labor – from PVC
Warm o rama
grass grabber, abe vigoda, flutter kicks, peter parker, parker peterThe Thang
Light pole to light pole
5 merkins add 10 BBS, add 15 SSH, add 20 squats back to beginningThe pad
Tabata style runner being timer to can and 3 burpees
station:
1 wife pleaser
2 dips
3 LBC
4 Step up
2 roundsThe circle
throw the ring when dropped 3 burpees for everyone……ring was dropped 50% of time equalling a whole lot of burpees….we did something right we wore sogo out
Coolorama:
grass grabber, abe vigoda, flutter kicks, peter parker, parker peter, imperial walkersCOT:
prayer for wareagle father and sogo and family -
Split Q (IronPax and Cakewalk) – from Russo
78 degrees to start today, and looking for any reason for positive weather news, (1) there was no rain and (2) it was slightly less humid than it has been. Really good start to the morning for a split Q of IPC week 0 and a birthday cakewalk.
Warmup (between 10x and 14x, all IC)
-Toe touches
-Arm circles
-Self love
-Cherry pickers
-Grass grabbersThang: while Zoolander took half the pax to the west for IPC, YHC led a cakewalk (trademark to either Grundy or Zoolander), your basic descending ladder of exercises and reps, starting at YHC’s age (in this case, 44) and work your way to 1, with some moseying in between around Old Mandeville/Lakefront.
The order:
44 High knees (2 is 1, which YHC forgot right off the bat and thought “count by 2”, so thanks to Jose for keeping me honest. Math is hard)
43 SSHs
42 Plank Jacks
41 goof balls
40 squats
39 Hello Dollies
38 Calf raises
37 Apollo Ohno’s
36 Freak Nastys (correctly guessed by JV Raider Pride!)
35 step ups (also correctly guessed by the Pax)
34 flutter kicks
33 butt kicks (2 is 1) (lead IC by the entire pax rotating, very nice job, gents!)
32 Peter Parker’s (2 is 1)
31 imperial walkers
30 Shoulder taps (2 is 1)
29 American hammers
28 Monkey Humpers (Happy Birthday JV!)
27 Merkins
26 Smurf jacks (where we were joined by Ms. Cute Young Jogger, who either (1) felt bad for the old guys struggling to mosey and catch their breath, (2) knew it was JV’s birthday and wanted to give him an early birthday present, (3) was on a runner’s high and wanted to be friendly on a Saturday morning, or (4) some combo of all of the above)
25 leg raises
24 Rosalitas
23 crab jacks (crab position – think reverse plank jacks, which Moby was having none of)
22 groiners
21 Bear crawls (counting your right hand as a rep)
20 murder bunnies
19 Wide merkins
18 Bobby Hurley’s
17 crab cakes
16 circle ups
15 Bulgarian split squats
14 durkins
13 big boy sit-ups
12 LMCs IC
11 diamond merkins
10 star jumps
9 donkey kicks (an ode to Shooter)
8 wife pleasers
7 merkins
6 6 inch drills
5 Carolina dry docks
4 SMCs (2 is 1)
3 jump squats
2 burpees
1 minute plankCOT, name-o-rama, announcements, and prayer closed us out.
Thank you, gents, for either joining me or pushing yourself hard with IronPax. And a larger thanks to each of you for not only pushing me harder, making me better through your example, and providing friendship for 4 of my 44 years, but for being a light in your families, work, and communities.
SYITG
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Battle Stations – from Fracsac
2 Pax met at the Goldmine to get stronger and have a little fun.
Warmup with regular stuff.
Stations x 3 rounds
Station 1 – Battle Rope AMRAP
Station 2 – Run to sign x 3 burpees and return, step up x 30, burpees x 10. (Timer for each round)Hit the soccer field for passing drills. Pax were so good, we decided to make it harder!
Bear crawl x 4, then 1 merkin
Bear crawl x 8, then 2 merkin
Continue until 20 and 5.Logo earns a penalty shot, just wide!
Burpee x 1, then 1 broad jump
Burpee x 2, then 2 broad jump
Continue until 10 and 10YHC earns a penalty shot, nailed it!
Continue passing drills back to the flag
COT followed by Coffeteria
NMM
The 2 pax just happened to be 2 active 75 Hard participants.
Both agreed that a sweaty BOM at the end would essentially be a hug, not there’s anything wrong with that! We opted to take a knee….SYITG
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Kotter Chardonnay – from King Kong
24 PAX showed up this morning for WPM. I saw a guy I’ve never met and thought he was a FNG. But he said he’s an OG, Chardonnay. Kotter! I gave a disclaimer and off we went to Tulane campus.
We stopped in the middle of the campus with some warm-up exercises: SSHs x 20 IC, Squat Heal Taps x 10 IC, Self Love x 10 IC, Arm Circles x 10 IC, Squats with Open Gates x 10 IC.
After warm-ups, we moseyed to Tulane library where we did Dora 1, 2, 3.
100 – declined shoulder taps
200 – inclined merkins
300 – American HammersAfter Dora, we ran to the base of Baby Mountain. We formed 2 lines and Indian ran up to the top. Once we got to the top, we circled up and did the following exercises:
– side to side half burpees x 10 OYO
– Imperial reverse lunges x 15 IC
– oblique crunches x 20 total
– hand-released merkins x 20We then moseyed to the Palm Court to finish out the morning with:
– step ups x 15 each leg
– dips x 15 IC
– flutterkicks x 20 IC
– penguins x 20 IC
– American Hammers x 20 ICBack to the flag, we prayed for War Eagle’s family and hope his dad will have a speedy recovery. We are always grateful to be here. Coffeeteria was fantastic with a large crowd. Great to see Scantron traveling across town to visit us.
SYITG
King Kong
