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
Warm o rama
grass grabber, abe vigoda, flutter kicks, peter parker, parker peter
The Thang
Light pole to light pole
5 merkins add 10 BBS, add 15 SSH, add 20 squats back to beginning
The pad
Tabata style runner being timer to can and 3 burpees
station:
1 wife pleaser
2 dips
3 LBC
4 Step up
2 rounds
The 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 walkers
COT:
prayer for wareagle father and sogo and family
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 10
YHC 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
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 Hammers
After 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 20
We 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 IC
Back 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
Warmups:
SSH
Abe vagodas
Grass grabbers
Hill Billy’s
Peter Parker’s
Parker Peter
Mountain climbers
Arm circles
Self-love
The Thang
Thang 1:
Mossy to museum
Dora
100 Durkins
200 step ups
300 dips
Bunny hop to the top of noma
Thang 2:
Circle up for Mary
20 x LBC
20 x dying cockroach
4 minutes blank
Thang 3:
Mosey to the backside of Noma
Wall chair
Even PAX call out the exercise and performs the exercise while the other PAX hold a wall chair. Then the rest of the PAX performs the exercise while the 1 PAX hold a wall chair.
Sogo – 25 4 count Merkins
Macgyver 25 air squats
Triple Shift 15 burpee’s
Mahatma 15 4-count gas pumper
Surge 30 lunges
Lt. Dan 5 wall Merkins
Mosey back to the flag for more Mary
Vagabond 40 hello dolly’s arms up
Catfish 20 something crazy can’t remember but they sucked.
C.O.T.
Announcements
Prayer
Coffee at Café Navarro
YHC went to coffee the Friday before and in the middle of a conversation @Fast Tax, simply said “When was the last time you Q’ed Rock City”, YHC responded, it’s been a while? Ok, you are the Q this coming Monday. YHC, was like OK, sure.
YHC showed up a few minutes before 5:30 and greeted all PAX gave the disclaimer and mosey to the Rock Pile for warm-ups.
Warmup:
SSH
Hillbilly
Abe vagodas
Self-love
Peter Parker
Mountain climbers
Arm cycle
The Thang:
YHC instructed all PAX to grab a Rock don’t go too heavy We will be using them ALOT!
Thang 1:
Dora
Curls 50
Rows 100
Squats 150
PAX 1 ran to the end of the parking lot while PAX 2 performs the exercise.
Thang 2:
Circle workout – YHC assigned each PAX to 1 station having a total of 8 stations and instructed them to pick an exercise for that station and to do the exercise until another PAX relieves them.
The 8th PAX/ 8th station would do 10 Merkins then run to the first station. The PAX at the first station would run to the 2nd station and start doing the exercise of that station until the next PAX relieves him. The PAX at the 2nd station will repeat the process at the next station and PAX continues to go around until each PAX returns to his starting station.
8 Stations
1st Merkins (the count)
2nd Rock overheard leg lift
3rd Man makers with rock
4th Triceps
5th J lows
6th Curls with overhead
7th Calf raises
8th Absolutions
Mosey to the Rock Pile return Rocks and do a little Mary.
Back to Flag:
Announcements
Prayer
Closing out August!
PAX:
– Strings
– Subprime
– Couch
– Almonaster
– FCOJ
Warmup:
SSH – 20 IC
Arm Circles -10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
Balance on 1 foot for 10 seconds – Each Foot
The Morpheus – 10 IC
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 IC
The Thang:
Wanted to keep it simple this week. After warm-ups we moseyed back onto the track and with Couch’s trusty F3 playing cards, and his deck cut, we ran the running men around the track. At each 2nd and then 3rd one, we stopped for a random deck exercise.
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
Thanks for the opportunity to lead!
5 Pax gathered in the cool fall 80° temperature to pay tribute to Marine Sgt Joey Bovia who lost his life 08.31.10 at the age of 24
8 exercises 31 reps 10 run
YHC knew that today would be tough after yesterday’s push with Cardinal to complete the Yankee-Jerf-Lee Challenge at The Stage in time to get him to say Mass without mud on his face. And, we also needed some warmup for Week 0 of the Iron Pax Challenge to be completed on Thursday morning. So, with the truck loaded with coupons, YHC moved slowly and trepidatiously (behind the usual creeping vehicles on Main Project Rd.) to Schriever Park. Simultaneously, Goats in the Machine was traveling to The Stage with dreams of sweaty brotherhood dancing in his poorly mistaken head.
Due to the slow traffic, YHC arrived exactly at 6:00 to meet Enron and do a poor job of unloading the truck, which required a second trip through the mire to get the bug spray and the coupons. That’s when Elmer’s pulled in hot, saying something about slow cars and a snotty baby. So, warmup commenced at 6:06, which ended up being a merciful gift of providence since six more minutes may have been the death of us.
Warmup: the usual routine, but added a never-before-seen-in-Thibodaux exercise that was a favorite on the Northshore–Good Mornings: hands behind the head, stand up straight, and bend over at the waist as far as possible before coming back up again. Fires up the lower back muscles to get them warm and flexible, for they would be much abused today.
Thang 1: Swamp Crawlin’ and Coupon Ploppin’
Partner Dora of the following exercises: 100 coupon thrusters while partner bear crawled the length of the fence (at the back of the tennis courts, near the playground, in the mud) and ran back; 200 coupon curls while partner bunny hopped through the mud and ran back; and 300 coupon rows while partner nurred through mud and back. Gloves and socks were muddy, and the coupons made a satisfying plop as partners flapjacked.
The thrusters were to prepare for Thursday morning’s ridiculousness (some pre-trauma trauma), and the curls were to keep the Jerf-Lee routine strong, though Enron seems to remain completely unfazed by any and all coupon curls. Even Elmer’s, with his beefy carpenter arms, had to bow to the finance wizard’s steely biceps.
At some point during this routine, Goats drove by honking wildly on his way to Mr. Ronnie’s (I’m assuming) after showing up to a dark and empty Stage at 6:05. (Cardinal and Yankee Joe were able to respond quickly to his GroupMe plea for help–well done, fellas.)
Thang 2: Thunder-dome
With very little felt energy left in the tank after the Dora (thrusters are truly the worst), YHC knew the mental battle was just getting started. Anker was activated and AC/DC echoed through the mini-Thunderdome with pounding rhythm of “Thunderstruck”. PAX instinctively started Imperial Walkers and dropped for burpees at every “Thunder”. They didn’t even have to be told–they felt it. We began to feel a number of other things as the song continued, such as the desire to tell Ozzy to shove it and just end the song already, and ideas for how to travel back in time and remove Imperial Walkers from the Exicon.
Slow moseyed back to the flag for some Mary and to get mud on the parts of us that weren’t muddy yet. COT and Elmer’s prayed us out.
It’s been awesome to see so much engagement and drive moving into September with the Yankee-Jerf-Lee and the Iron Pax Challenge, not to mention potential resurrection from Goats, Gordon, and the newly minted Toe Loop. Looking forward to some serious growth!
SYITG,
Goose
Best Bank 8/30
PAX:
Thumb War – Q
Short Bud
T-Square
Slinger
Warmup
SSH x 25
Arm circles F & B x 25
Abe vagodas
Hill billies
Mountain climbers
THANG
B-O-M-B-S (sort of):
Partner up. Pax 1 does exercise while Pax 2 runs to Cannon. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- alternating shoulder taps / 200- Big Boy Sit-ups / 250- Squats.
Mosey to the amphitheater for work:
L leg step ups – 20 IC
Dips – 20 IC
R leg step ups – 20 IC
Incline Merks – 20 IC
Mosey to flag for Mary / Pax choice:
Flutter Kicks – 20 IC
Box Cutters – 20 IC
LBC’s – 50 OYO
Freddie Mercuries – 20 IC
Lazy Boys (back and sides)
COT with a prayer of thanks of being protected this hurricane season so far.
