Beautiful morning to take the red pill and get some work in. No one picked up the Q so it was a little ROSHAMBO to take the lead. Regular warm-up, then mosey to the courthouse.
A set of 11s was the choice. Burpees at the side walk, big boys at the top of the stairs, 5 calf raises at each step, with a lap down the ramp and around the side in between each set.
Ended right a 6. COT. Simple beatdown, simple back blast for a great group of HIMS.
Blog
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Rock, paper, scissors to see who leads?!?!?!? – from Darkwing Duck
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Return of the Forty – from Rudy
Been a long while since I’ve been to Okwata, let alone Q’d it. Thanks to Pinewood, the AO is enjoying a resurgence in popularity – nice work! The time was right to (re-)introduce the PAX to the 40 (originally inspired by “40” by U2). I did publish ahead of time, so the pansy lakeview group that was worried about wet shoes would have the opportunity to stay home. Not my fault that Jesus Juice didn’t read slack.
Forgot the disclaimer, then off to the top of the levee for a quick warmup, giving Hawg a few extra minutes to show up.
The Thang: The 40
10 exercises. Each one is 4 sets, alternating side of the levee. Each set is 10 reps.
40 trips over the levee. 40 reps of each exercise. 40 total sets. You get the idea.
* Merkins
* BBSU
* Squats
* Carolina Dry Docks
* Dr. W
* Lunges
* Floyd Mayweather
* American Hammer
* Monkey Humpers
* BurpeesBack to the flag a few mins late for COT
Random Thoughts:
Great to see 15 Pax in the gloom!!
Dr. W: took a few tries to get the cadence right. Definitely a crowd favorite!
Monkey Humpers followed by a run over the levee. Quads feel that.
High Rise is amazing. 45 minutes of continuous talk about work with Ya Mom And ‘Dem. YMAD didn’t say a word. Just let High Rise keep talking.
Pinewood correctly predicted the grand finale – Burpees! And he’d never done this before.
Taco (or Tacos, or Taci?) — great to have a 2.0 in the gloom with us!
Thank you, Kuch, for not letting The Juice know what was in store until it was too late for him to back out.
Music selection was heavily, and I mean HEAVILY, critiqued. But who knew there were so many “40” songs.
Notable in their absence were Triple Shift and Snooze.
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Wha ya at? – from Waterpik
The crowd was Smaller than usual this morning at the scramble. chewy was the only Rucker, and the dedicated spartan training that had become regular has been on hiatus for the past couple of weeks. The pax had cooler temps this morning. We ran 4 miles.
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Tampico’s got them $15 drinks – from Cardinal
As Big and Rich famously sang, “We’re coming to Morgan Cit-ay!” So we decided to put a little ting in our tang tang and make the trip to see what Cardinal has been up to on his rucks. Smooth operator arrived in his truck with the glow of having two new batteries installed.
Cardinal set the pace and it was brisk. He ignored Maneater’s comments about the how fast we were going and possibly sped up. And only Cardinal knew where we were at any given time; it just felt like we were right in the middle of everywhere.
The city is certainly taking a victory lap for Vernon Norwood, but who could blame them.
Early on we made it to a levee that had a nice paved path. This led us to one of the City’s main throughfares, flanked by a hospital and a Wal Mart. We were then instructed to go to Thibodaux if we needed hospitals or Wal Marts, even though we were right there.Next was a donut shop and coffee shop. It felt like the olfactory version of Odysseus passing the sirens, and if one of us would have suggested to stop I think it would have happened. Way to stay strong guys!
Then the high school football stadium. Cardinal is actively manicuring his friend list to include someone with the authority to allow him access to this stadium. Maneater is ok if that process takes a while.
At this point it felt like we were several miles away from Holy Cross. Then suddenly it was like the ending of Usual Suspects plus The Sixth Sense put together as we rounded a corner and Holy Cross was in view. Cardinal had us finishing up right at 6, wrapping up a challenging but pleasantly “cool” morning that we were going to assume was several degrees cooler than Thibodaux.
We’re going to do our best to fly higher than a jet airliner to Morgan City in a few weeks to see what else Cardinal has up his sleeve!
SYITG,
Honeysuckle -
What Do You Call A Three-Hump Camel? – from Steve
Everybody’s got a DMV story. Maybe you’re the guy who, say, waited there for three and a half hours to get your first car registered. This would be pre-cell phones, of course, so to bide your time you’ve memorized all four of the eye charts they’re using behind the bulletproof glass, as well as the many cheerful posters, like the one showing an 18-wheeler with a smiley face that details the 12 steps to get your CDL license. At this point, you’ve started to reconsider every decision in your life that has brought you to this moment, trapped here in this white-walled hell. And then, just as you’re imagining driving that smiling 18-wheeler off a tall bridge to your own fiery demise, your name is finally, miraculously called. The woman behind the desk looks impatiently at you over her reading glasses, with one hand thrust out. And even after you’ve gently placed your paperwork into her outstretched claw, she still seems to be sizing you up, like she’s read your thoughts and confirmed that yes, you’re an idiot. Finally she looks down, flips through a few pages and slides them right back over to you. She’s staring at you like you’re supposed to say something, but before you can, she says, “No odometer disclosure. You need to fill this out,” she hands you a form without looking at you, “Get it notarized, and make another appointment.” And before you can protest and throw yourself at her feet, she’s called the next name in the queue.
Nowadays, with all the online options, the DMV has come a long way. But apparently not so over in Franklinton, where grudges against certain junior high math teachers run deep. That’s right, Jose kept us entertained with his DMV tale, in which a former student’s mother attempted to exact revenge on 10k. Of course, Jose ain’t playing that game and he successfully walked away with his dignity, and his Real ID.
Oh and yes, we did work out. A descending rep count starting at 100 of an exercise, then moseying the corridor and climbing the steps for 10 burpees. Went something like this:
100 Mountain Climbers 10 burpees
90 Freddie Mercurys 9 burpees
80 Squats 8 burpees
70 Plank Jacks 7 burpees
60 Big Boys 6 burpees
50 Merkins 5 burpees
40 Sister Mary’s 4 burpees
30 Crunchy Frogs 3 burpees
20 T-Merkins 2 burpees
10 Burpees 1 burpeeA little time left for some leg work, calf raises, and Mary. COT and Shooter prayed us out.
Oh, the three hump camel:
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The Rusty Q – from Space Cowboy
After being on the mend for the past 3-4 weeks, I was looking forward to getting out to the local AO again and seeing everyone. When I arrived, my welcome back gift from @Charmin, @Chips, and @War Eagle was Q duty for today’s workout so I had to make something up on the fly. Although I was able to come up with something, I soon found out that I was a little rusty on F3 protocol, counts, etc. after not being a Q for 3-4 weeks and, thankfully, @Charmin was quick to point out my mistakes and corrections.
Warmup
Slow squats x10
Abe Slogodas x10
Forward Arm Circles x 10
Backwards Arm Circles x 10
Seal Claps x 10
Hillbillies x 10The Thang
Today we took the Lasalle 1.25 mile path starting at the flag, past the Saints facility, around the NOLA Gold field, past JPAX and then back to flag.
1 burpee every other light pole (104 light poles in total or 52 burpees)
In between every other light pole, we did a mix of light jog and lunges
At certain points on the path, we also performed 20 reps of squats, merkins, BB situps, and crunches
At JPAX, we did lunges and backpedal up/down the ramp, step-ups x 20, and 3 sets of dips x10.Back to flag. COT. Glad to be back.
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Cool beatdown on a almost cool morning – from Mobydick
The Gipper opened with a cool breeze for a change. A six man pax was on hand for guided Tabata of seven exercises and three rounds. Jose 10K and Hammer were early birds. A brief period of stretches got us started.
YHC being the old grazer didn’t want to deprive the younger crowd of a full beat down dialed up a 1 min wo 30 sec rest Tabata of CFrogs/Squats/Crunches/SSH/Merkins/Toe touches/1min Run. Note the getting up and down between exercise by design to add another element. On your own pace guaranteed everyone got a full measure of what they needed including me.From the breathing and srainibg in the 3rd round mission accomplished.
COT and prayers of gratitude for or inner strengths closed out the morning. -
End of summer beatdown – from SamBreaux
Disclaimer and mosey to the football field
Warmup: SSH, AV, GG, arm circles, self love, and some low slow squats
Mosey to the rock pile, choose your rock carefully
Indian walk down the jogging path and track to the north endzone
In keeping with the El Diablo theme of honoring fallen hero’s, we completed a modified “Laredo” honoring Army Staff Sgt. Edward Laredo killed by an IED in Afghanistan June 24 2010
6 rounds of 24 reps per exercise recognizing the date of his sacrifice
24 curls
24 squats
24 american hammers
Walking lunges to cone 1
Bear crawl to cone 2
Run to cone 3 and return
x6Partner up for some bonus work, alternating with partner
– 24 rows / LBCs
– 24 curls / merkinsReturn to rock pile
6MOM: freddie mercurys, flutter kicks, dollys, LBCs, dying cockroach, wife pleasers, leg lifts (hold em up)
Mosey back to flag, plank and big boy sit ups until Scantron and Rougarou were ready to join us
Count-o-rama
Name-o-rama
Announcements
Intentions
BOMPleasure to lead, apologies for the delayed backblast
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Spartan Pre Gipper Workout – from Jose10k
Holy smokes, a cold front came through? It was in the 60s to start this beatdown. I was excited to post this morning because YHC received a text late the night before informing him that he wasn’t going solo this morning. The Hammer decided to join him in his efforts to get into better spartan shape. Grabbed the ladder workout from the back seat and off to the races. Back to school again, 1st grade, run a loop, Next, complete 1st grade and then 2nd grade, run the short loop, returning to the start. The PAX would try to graduate and get through the 12th grade!
1st Grade – Squats
2nd Grade – Monkey Humpers
3rd Grade – Lunges (2 is one)
4th Grade – BBS
5th Grade – Flutter Kicks
6th Grade – LBCs
7th Grade – American Hammers
8th Grade – Merkins
9th Grade – Freak Nasties
10th Grade – Carolina Dry Docks
11th Grade – Burpees
12th grade -SSH
We added a coupon to make it more difficult. We only graduated 9th grade y’all. -
It’s the C.L.I.M.B. – from Squints
Warmarama
1. SSH x 25
2. Overhead Claps x 25
3. Moroccan Nightclubs x 25
4. Mountain Climbers x 25
5. Shoulder Taps x 25C.L.I.M.B.
• 50 Carolina Dry Docks (Push Up, Head Touch Ground)
• 50 Lunges (2 = 1)
• 150 Imperial Walkers (2 = 1)
• 200 Mountain Climbers (2 = 1)
• 150 BurpeesMARY TIME
• V-Ups
• Dying Cockroaches
• (Mayhem called out an exercise here and it happened so fast that I can’t recall it. Next time!)
• Plank
• J-Lo’s
• Freddy Mercury’sCOT
• Countarama
• Namarama
• Announcements
• Prayer
