The Double Nickel is approaching…
Beignet is leaving for Marquette and ROTC in 4 days…
We have Pax nursing injuries…
And I did not want to run …
6 Pax rucked and walked the Wally Run route
The Double Nickel is approaching…
Beignet is leaving for Marquette and ROTC in 4 days…
We have Pax nursing injuries…
And I did not want to run …
6 Pax rucked and walked the Wally Run route
Back to School!
PAX:
– Dock Ock
– Joker
– Willie
– Big Willie
– Couch
– Subprime
– Strings
– Almonaster
– New PAX – Sandman!
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:
Mosey to the Incline Push/Pull Station.
2 Sets including 20 Burpees
Stop at the Bridge.
Backward Lunges Right Foot – 10 IC
Backward Lunges Left Foot – 10 IC
Squats – 10 IC
Stop at Box Jump Station.
Box Jumps – 10 OYO
Dips – 10 OYO
Stop by the Golf Cart Path.
Merkins – 10 IC
Diamond Merkins – 10 OYO
Stop by final Curve
Mary
LBTC’s – 20, OYO
Flutter Kicks – 20, IC
Douille’s (Russian Twists) – 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
Thanks for the opportunity to lead!
8/14/2022 marked my 54th lap around the sun. What better way to start my 54th year than with a Renaissance birthday Q.
Warm-up – 20 Imperial Walkers IC, 10 Windmills IC, 54 SSH IC.
Mosey toward the lake for 5 minutes of EMOM burpees.
Mosey around the lake and stop at the wooden path for IC Right Leg Step Ups (27 ish), LBC’s (25ish), Left Leg Step up (25ish).
Mosey to the Singing Oak (She was not singing) for some rings of fire. A. Two rounds of Merkins holding a plank and then B. Two rounds of Squats holding the Al Gore position.
Continue Mosey around the lake stopping at the benches near the Rentals. IC Gas Pumps and Dips
Mosey to Pier for some Jack Webb – only made it up to 5 rounds. (A little sore after the St. Vincent 500)
Mosey to Steps on side of Museum for some calf work. IC Calf Raises x 25 IC, Slow Calf Raises x 20, Toes in x 15, Toes Out x 15, Left Leg x 5, Right Leg x5.
Mosey to the back for 5 Sunday Mornings.
Mosey to the flag for some Mary, we each took a turn leading a round of exercises until time ran out.
COT
Disclaimer given and a mosey to the rock pile area for a warm-o-rama consisting of typical warmup exercises such as SSH, 4-count Abe Vigodas, MC, PP, IW, and mountain man poopers.
PAX were instructed to grab a medium rock, one that could be used for triceps extensions. Rudy felt there was a dichotomy in the instruction bc a medium rock and triceps extensions do not go together. YHC set a repeating alarm for 5 minutes. Every time the dog barked, PAX had to do 5 burpees. Rinse and repeat.
PAX were directed to the parking lot behind the gym. While in route, there was mumblechatter between Fast Tax and YHC about the unusual breeze, which YHC thought was typically associated with rain at this time of year.
Pax lined up in the parking lot for Lt. Dans to the gym. As we arrived at the gym, the rain started. Change of plans! PAX were instructed to assume the People’s Chair under the covering, with their rock, to complete overhead presses and curls in cadence. Occasionally rows were thrown in for variety.
As the rain increased and the parking lot started to hold water, Bogey felt a significant draw to play in the puddles. PAX were directed to the deepest puddle for facedown Aquamans (Supermans in a puddle), followed by face up Aquamans. Only three PAX elected to stay under cover and missed out on the fun. It was noted that these kind of shenanigans would ever be attempted at an uptown beatdown, while also pointing out that our uptown brother in attendance was all in!
Rinse and repeat the peoples chair routine and Aquamans, adding Abe Lincolns to the puddle fun.
At one point, PAX went balls to the wall while attempting shoulder taps. Only Fast Tax was able to complete said maneuver, so it was quickly changed to vertical merkins in cadence.
Rocks were returned and mosey back to the flag for a COT.
While the surprise rain storm was not in the game plan, it was the game played. Adaptability is a pillar of effective leadership, and this group was very encouraging and accommodating.
With Saturday’s 55k looming just a few days out, runners were resting except Pai Gow
Meanwhile YHC, Belloq, Beignet & MacGyver did the Wally Mosey through the neighborhood getting Beignet some mileage under weight before his departure for Marquette next Monday.
Checking in on Sunday evening and seeing The Scrum needed a Q, I took it
Warm-o-rama
Slow VIGODA x 15
SSH x 15
Imperial Walkers x 15
The THANG
Each round will consist of
1. Approx 30 yard Bernie Sanders
2. Then run back to starting point
3. 8 burpees for August
After those three buy-ins to each round
Follow with the remainder of the 6 mins with 15 reps of each of the three exercises then rinse and repeat the 3 exercises for AMRAP in the time allotted
Round 1
– Bobby Hurley’s
– Speed humpers
– Low slow Squats
Round 2
– Bolt 45’s
– Lunges F
– Lunges B
Round 3
– KB Swings
– Curls
– Shoulder press
Round 4
– Merkins
– Mountain Climbers
– T Merkins
Round 5
– Shoulder Taps
– Stiff arm merkins
– Angle Grinder (Merkin/Knee tap)
Round 6
– Chest press
– LBC
– Flutter Kicks
We then closed out the final 3 minutes with stretching.
I will rinse and repeat this with a few modifications in rounds 2 & 4
7 strong Pax showed up on this beautiful Sunday morning. We started off with some warmups to loosen up our shoulders, arms, and legs. We did the the following sets:
1 – curls x 15 in slow cadence, 15 low slow squats, 15 flutterkicks with the bells in cadence. Ran a lap to the stop sign and back.
2 – rows x 10 on each side, Sweaty Bells Swings x 20 OYO. Hello Dolly’s x 20 in cadence. Ran a lap with the bells to the stop sign and back.
3 – Bulgarian Split Lunges with the bells x 10 on each side in slow cadence, 20 declined pull bells in plank position OYO, American Hammers x 20 in cadence. Ran a lap to the stop sign and back.
4 – Wall sit curls x 15 in slow cadence, wall sit over head presses x 15 in slow cadence, wall sit butterfly x 15 in cadence. Ran to the stop sign and back.
5 – We planked up in a straight line formation. Last pax would do one manmaker and then ran up to the front of the line and plank. Rinse and repeat until all the Pax made it to the stop sign.
5 – Round of Mary
Finished the day with COT.
SYITG
King Kong