I have been introduced to the concept of time in tension over reps. Lots of workout stress number of reps done real fast so we can brag about how many we do. When we do them real fast form goes out the window along with full extension, control and benefits of gravity resistance. After an extended stretching series the pax was challenge to a series of the usual merkins squats lunges sit-ups leg lifts plank etc only this time to a s l o w count if 6 down and a s l o w 6 count up. There were only 5 reps of each exercise but it took a minute or more to do each one. The 5th rep of a merkin or a plank done this way started to feel really long. End result more muscles got used. Control and form just happened and a pumped up feeling afterwards assured a real workout just happened in 30 minutes of tension time.
Category: Northshore
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Time in Tension – from Mobydick
I have been introduced to the concept of time in tension over reps. Lots of workout stress number of reps done real fast so we can brag about how many we do. When we do them real fast form goes out the window along with full extension, control and benefits of gravity resistance. After an extended stretching series the pax was challenge to a series of the usual merkins squats lunges sit-ups leg lifts plank etc only this time to a s l o w count if 6 down and a s l o w 6 count up. There were only 5 reps of each exercise but it took a minute or more to do each one. The 5th rep of a merkin or a plank done this way started to feel really long. End result more muscles got used. Control and form just happened and a pumped up feeling afterwards assured a real workout just happened in 30 minutes of tension time.
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What are we doing here? – from Shooter
YHC signed up prior to looking at the future cast of weather. The previous Thursday Q, multiple PAX mentioned the potential of freezing and snow and it was then that I started to pay attention. With a few early commits, I figured it would be one of those epic beatdowns of the past, when relationships were formed sledding through slush and ice to get to the Gipper with Steve and Bushwhacker.
Unfortunately, though some of those commits were reduced the night before due to sickness.But then there had to be the one, Steve texting to confirm the night before was the icing before the actual icing that would later come..
We kept it close and simple utilizing the dice and incorporating some laps around and through the brick columns.
Exercises were mostly core and Wild Qs and then we wrapped it up and got home before the blizzard of 2025 began.Appreciate the post Steve and until the next Gloom 👍🏼👊🏼✌🏼!!
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Grants Tomb – from Akbar
Mild, foggy gloom this Saturday as 10 took the red pill for Grants Tomb. In honor of Ulysses S. Grant, our 18th president who adorns the $50 bill, we would mosey around doing 50 reps up and down the Lakefront.
Fun Fact: Grant was invited to Ford’s Theater by President Lincoln on the night of Lincoln’s assassination, but he turned him down.
Warm up x 15 IC. SSH, Hillbilly, IW, arm circles, self love, shoulder taps, grass grabbers and other things
Mosey to the Shaft for Grants Tomb: 25 reps on the wall, various styles of Mosey @ 25-30 yards, 25 reps at the other end, mosey back.
George Thorogood’s, Bear Crawl, Tuck Jumps
Freak Nasty, Sprint, Superman
Peter Parker, Crab Walk, Donkey Kick
Stone Mountain, Sprint, Copperhead Squat
Squat Jump, Long Skip, High Knees
Plank Jacks, Murder Bunny, Shoulder Taps
Good Mornings, Sprint, Big Boy Situps
Irkin, Sprint, Apollo Ohno’sMosey toward the Gazebo for abs:
Flutter kick, 20 s Left side plank
Leg Raises, 20 s Right Side Plank
Crunchy Frogs, Mountain Climbers
Hello Dolly, Superman
American Hammers, J’Los
Rosalita , Scuba SteveMosey to the flag for several sets of below exercises x 10 IC
Merkins Stone Mountain, 8 count Body Builder, LBC’s, and finish with 100 100’s
Announcements: Run Cajun Run sign up for February; Grundy’s Nightmare After Christmas end of January.
Count, Name, and UHC prayed us out.
SYITG,
Akbar
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LEG WORK & LOWER BACK at THE A1c – from Einstein
Cool this morning at the A1C ~ 38 degrees.
WARMUP: all IC15x; toe touch, windmills, side staddle hops, arm circles, neck rolls(snap,crackle,pops), hi jack hi jills,
shoulder rolls, butt kicks, high knees, merkins, parker-peters, side to side lunges, etc.THANG: set of 11s on the upper ramp; narrow leg squats in speed skater position at the ramp bottom, wide leg squats in speed skater position at the ramp top
UP THE RAMP – slow skater walk up the ramp in speed skater position.
DOWN THE RAMP – pax choice of: run forwards, run backwards, side shuffle left, side shuffle right, karaoke.Mary: all on your six; big boy sit-ups, left elbow to right knee, right elbow to left knee, BBQ’s hip stretch
Moby prayed us out
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Well, Well, Well did someone ring Cowbell? – from Shooter
Shifting to a little more weight lifting in the New year. YHC still plans to keep his AO commitments and his down payment of Qing..
My what a surprise he would have on this Scramble with Cowbell rolling up in the man wagon (Suburban) in Cowbell fashion right on the dot as the PAX was already starting on the warmup.
Today produced 3 groups of 3 different speeds of runners and 1 lonely Rucker in Akbar.Normal route with 2x loop for some, 1 loop for others and a 20 out and back for the other..
Prayers for LA fire victims and for Roxanne battling liver issues.
Appreciate the post and until the next Gloom 👍🏼👊🏼✌🏼!!
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Shooter Shuffle! – from BBQ
We did the usual old guys long and strong warm up. In Shooters honor we used coupons in the beat down. A deck of cards was used to pick the exercise and number of reps. Aces and face cards were all 10 reps. The 4 suits represented one exercise with the coupons. Chest press, overhead press, squats and windshield wipers over the coupon. We had a strong PAX and got thru the entire deck. Only one coupon broke by YHC. Name- arama and giving the FNG the F3 name “John Deere”. Prayers for those impacted by the CA fires, Bourbon St attack and BBQ’s brother Ned fighting pneumonia. Fletch prayed us out. It was an honor to lead these fine young men!
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Because Jose said I have to – from Russo
In my former life as an auditor, excluding the requisite beauty and brains, one of the attributes we were told we should have was “professional skepticism”: the ability to question what you see or hear and find the truth. With just a little more thought, I bet I could now see where I became such a fan of conspiracy theories, although I’m not sure how I’m not a fan of the X-files.
In order to do that successfully, there were two separate but related directives that were pounded into our skulls: “Trust but verify” and “If it wasn’t documented, it wasn’t done.”
Jose lives by the latter. He upholds the standard we all begrudgingly accept, and so yes, he’s correct we should backblast away. I’m 25.5 hours beyond the COT for this beatdown, so that means in his eyes it’s “late”. But we’re on Northshore homeschool soccer parent time, where the idea of time and deadlines and schedules are a novel concept and not really a thing.
No weather report since that’s too generic, but it was “cold”. Not cold enough to keep Steve and Cowbell from joining, however, and I’m glad that they did.
Warmup 10x IC
SSHs
Seal Jacks
Self Love
Torso twists
Imperial walkers
Arm circlesThang
Mosey to the bridge, stopping at each block for 14 squats and 14 Merkins (not 15).At the bridge, back and forth back and forth, stopping on each side.
Various traversements (it’s a word) included:
Mosey 2x
Side shuffle 2x
Carioca 2x
Back Pedal 2x
Skip 1xVarious exercises included, all core work,
10 of one of the following on each side
– Crunchy frogs and Leg raises 2x
– American hammers and gas pumps 2x
– Rosalitas and Hello Dolly’s 2x
– Penguins and LBCs 2x
– E2K and LMCs 1xCOT, with count, NOR, announcements and prayer to close us out.
Thanks to you for joining, reading, and keeping us all in order, Jose!
SYITG
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4 Corners – from Akbar
YHC arrived to Jose rucking in squares at the Marsh dodging the intermittent rain this gloom. Hammer and Pik out for the week, we got to work on 4 corners after a good warm up.
On the court: Stone Mountain, Freak Nasty, Apollo Ohnos, and Crunchy Frogs, followed up a run down to the first stop sign and back. 5 reps each corner, ascending by t5 up to 25.
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Misty Mornings – from Hogs Breath
Hogs breath showed up to a crisp, cold, and wet morning at the 007. Bit seeing any other light, he proceeded to a solo workout. Dodging puddles for a slow mosey around heritage with some Mary underneath the picnic pavilion.
