Warm up
Light Jog, Butt Kicker, High Knees
Hillbillies 30x
Toy Soldier 30x
Arm Circles 30x each move
Rnd 1
3 Rnds – 1 Min each ( 15 min )
1. 4 Cones Jog around
2. SSH
3. Left/Right Over Cones
4. Straight Sit up – Arms out
Rnd 2- Pavilion – 1 Min each exercise 3 Rnds
Decline Merkins
Single Leg Squats
Ring Rows
Side Leaning Pulls
Xtra
10 – Kneeling Getups
On Knees Feet brace – lean forward
Walk Back
Balance work and squats on curb
Announcement/Intentions/Prayer
3 PAX in the Okwata gloom. Some other LVCC clown-car PAX decided to stay home, apparently. The path to the levee was definitely wet. Too wet, even for YHC. So instead, Frac, Baywatch and YHC grabbed some bricks from the Mini and headed over to the fountain to start our day off right. The fountain was flowing in all of its glory. A great place to get the blood flowing!
Warmup with some stretching, SSH, IW and some arm circles (con bricks)
Thang 1: What YHC calls (as of about 3 minutes ago) the “Leg Machine”. 2 PAX doing leg stuff, while one PAX runs a loop. Keep exchanging roles, so everyone gets plenty of chances to run while not missing out on any of the leg stuff. Go through step-ups, squats, lunges, monkey humpers, calf raises. And keep carrying your bricks.
Thang 2: Over to the water for a Route 66 with Floyd Mayweathers (yes, with the bricks). That was a bit harder than I expected.
Thang 3: Four Corners (at Canal). 10 Brickees, run up the hill. 10 Dying Cockroaches (yes, with your bricks). Brick-Bearcrawl across the neutral ground. 10 Merkins, run down the hill. 10 BB Situps. We got 3 cycles in.
Moseyed back to the flag for COT. Finally dropped the dang bricks. I forgot how hard just holding the brick for 45 minutes can be… My forearms are still jelly.
Thanks, Baywatch, for encouraging me to get back out to Okwata. Okwata – I’ve missed you of late, I look forward to making you part of the regular schedule again.
3 PAX posted at the Scramble to run through the streets of Mandeville. After a warmup of Toe touches, Torso twists, Windmills, Imperial walkers, Arm circles, Leg swings in and out and front and back all 10IC. Leaving out the park would throw the first obstacle with our gazebo covered with a tree down. Ran the standard route bypassing the barricades to Sunset point seeing all the crane trucks staged along the way.. Returned to AO and wrapped up with some staggered left/right Merkins 10IC, LBCs, Jane Fonda’s and Flutter kicks..
Count, intentions for a fiend of Waterpik, COT..
Thanks for the post Hammer and Waterpik, great to be back out at the Scramble!!! T 👏🏼👏🏼 to Zoolander for holding it down for the YHC the last few weeks..
Till the next Gloom 👍🏼👊🏼✌🏼!!
Some guys liked Ginger best, but YHC always found himself in the MaryAnne camp with the Professor. Until this morning in the Gloom, that is.
The Gipper PAX tackled the latest and last installment in the 2021 IronPAX challenge, MaryAnne’s Mayhem. 52:30 minutes of hard work. YHC doesn’t remember anything of that nature happening on Gilligan’s Island but maybe he missed something. 200 coupon curls, 175 body weight squats, 150 OH coupon presses, 125 coupon swings, 100 Merkins, 75 coupon thrusters, 50 Bonnie Blair’s, and 25 blockees as well as multiple 25 yard runs and burpees were the order of the day. Everyone made their downpainment on the day and got their money’s worth this morning.
Thanks for letting me lead guys.
For this 45 minute workout, set the timer for 52 minutes and 30 seconds 😉
AMRAP
In sets up 25 with a 25 yard run, 3 burpees and 25 yard run back
200 curls (8 sets of 25)
175 squats (7 sets of 25)
150 Overhead Press (6 sets of 25)
125 Kettlebell Swings (5 sets of 25)
100 Merkins (4 sets of 25)
75 Thrusters (3 sets of 25)
50 Bonnie Blairs (right leg-left leg = 1 rep) (2 sets of 25)
25 Blockees (1 sets of 25)
If you finish all of the exercises, repeat in reverse order from the last time you just did it.
The burpees DO NOT count in your rep count.
900 reps is the total if you get through all of the exercises.
For this 45 minute workout, set the timer for 52 minutes and 30 seconds 😉
AMRAP
In sets up 25 with a 25 yard run, 3 burpees and 25 yard run back
200 curls (8 sets of 25)
175 squats (7 sets of 25)
150 Overhead Press (6 sets of 25)
125 Kettlebell Swings (5 sets of 25)
100 Merkins (4 sets of 25)
75 Thrusters (3 sets of 25)
50 Bonnie Blairs (right leg-left leg = 1 rep) (2 sets of 25)
25 Blockees (1 sets of 25)
If you finish all of the exercises, repeat in reverse order from the last time you just did it.
The burpees DO NOT count in your rep count.
900 reps is the total if you get through all of the exercises.
For this 45 minute workout, set the timer for 52 minutes and 30 seconds 😉
AMRAP
In sets up 25 with a 25 yard run, 3 burpees and 25 yard run back
200 curls (8 sets of 25)
175 squats (7 sets of 25)
150 Overhead Press (6 sets of 25)
125 Kettlebell Swings (5 sets of 25)
100 Merkins (4 sets of 25)
75 Thrusters (3 sets of 25)
50 Bonnie Blairs (right leg-left leg = 1 rep) (2 sets of 25)
25 Blockees (1 sets of 25)
If you finish all of the exercises, repeat in reverse order from the last time you just did it.
The burpees DO NOT count in your rep count.
900 reps is the total if you get through all of the exercises.
It was a nice morning for workout. The park still looks like a firewood farm in many of our usual locations. Good excuse to stick the track for some running. A lighter but spirited crew brought their A-game today.
Warm-up: Arm circles (forwards and back), Grass Grabbers
First Thing: 1.8 mile Indian run around the park. 2 modifying pax finished along with the main group. 2 additional pax were still modifying.
Next Thing: Ring of fire merkins x 2. Still missing two guys.
Next Next Thing: Mosey to lot in front of the zoo for some 4-corners BLIMPS. Pretty sure they will catch up with us soon.
Next Next Next Thing: Head to the parking lot for some Mary. The girls workout is going full blast and who is that over there doing their own Mary… the missing pax! Great instincts to seek out friendly foe! Rewards with Russian Twists, LBCs, Penguins, Dying Cockroaches.
Last Thing: One more four corner BLIMPS modified to take us back to the flag.
Extra Credit: planks with mission impossible.
COT: count off, namorama, and intentions. T-claps to our lost friend Pauly D who is town for a brief stopover and came out to the gloom. Welcome back friend! Have a great week.
3 PAX at the Marsh this morning, arriving to a near perfect 61 degrees. Mumblechatter before warm up was of course IronPax, and JV was telling his tales of Saturday.
Mentioning his sister’s wedding happening this weekend, the tie in was perfect since YHC had already planned to borrow some ideas of a recent workout and modify it for the Marsh. We could have made the tradition work since Waterpik was wearing something blue and JV is new. But YHC is not old, and no one knows what a sixpence is.
Warm Up: Walkout plank merkin hold x 10. (Standing position, bend at waist, touch the ground and walk out to plank, merkin, walk back up = 1)
Mosey to the lakefront stopping for SSH, IW, Self-Love x10
Lakefront Wall: Freak Nasty/ Bulgarian Split Squat L/R leg 12,8,5 IC
Rips: wall sit + 50 air presses; 25 Calf raises OYO
7’s at Rips stairs: T Merkins bottom, SMC top. JV guessed where this came from, one of Steve’s favorites.
25 calf raises OYO
Lakefront Wall: Freak Nasties | Copperhead Squats IC 12,8,5 IC
Mosey back to the Marsh, stopping at the first 3 intersections for bear crawls and 5 Merkins. Jog to the Marsh for another round of Wall sit and 50 air presses
Mosey to playground for 7’s: Pull ups and LBC’s
Count, Name, and Pik prayed us out.
Announcements: 7 Year Convergence October 16th at City Park/Mothership
Thanks for letting me lead – Akbar
On a beautiful crisp morning, YHC arrived to the a1c realizing that he had forgotten to create a workout for this morning. Softball had kept him out to late the night before, so he reached into his bag for supplies. The usual crew showed up. I quickly found a deck of cards and it was on!
Warmups: arm circles, self love, torso twists, and something else ( with 10 hand released merkins in between). Inspired by STEVE, lt. Dan’s across the parking garage. Moseyed back to the center, rock music playing, the deck of death began. Hearts: leg raises. Diamond: big boy situps, spades: gas pumps, and clubs: freddy mercurys in cadence, the joker was 5 calf raises on each step, up all 3 flights. Deck of death, core style! COT, and einstein prayed us out! Thanks for letting me lead brothers.
