Great morning with some visitors for YHC first northshore beat down.
Warmup
Side straddle hops, Imperial walkers, Abe Vigodas, arm circles (front and back), seal claps, plank jacks, high knees, butt kicks. Mosey to area for beat down.
Thang
B. = 5 burpees
L. = 10 lunges
I. = 15 Imperial walkers
M. = 20 merkins
P. = 25 plank jacks
S. = 30 squats
Round 1 – perform B
Round 2 – perform B, bear crawl 5 yds, perform B.L., run to the beginning
Round 3 – perform B, bear crawl 5 yds, perform B.L., bear crawl 5 yds, perform B.L.M., run to the beginning
I think you see where I’m going with this but just in case you don’t…
Round 4 – perform B, bear crawl 5 yds, perform B.L., bear crawl 5 yds, perform B.L.M., bear crawl 5 yds, perform B.L.M.I., run to the beginning
Round 5 – perform B, bear crawl 5 yds, perform B.L., bear crawl 5 yds, perform B.L.M., bear crawl 5 yds, perform B.L.M.I., bear crawl 5yds, perform B.L.I.M.P., run to the beginning
Round 6 – perform B, bear crawl 5 yds, perform B.L., bear crawl 5 yds, perform B.L.M., bear crawl 5 yds, perform B.L.M.I., bear crawl 5yds, perform B.L.I.M.P., bear crawl 5 yds, perform B.L.I.M.P.S. run to the beginning.
PAX continued series in reverse order while waiting for the six.
2 rounds of ring of fire. One with squats while holding an AL Gore. The next was flutter kicks while holding legs 6″ off the ground.
Mosey back to flag.
Finished with freak nasty and 5 burpees because 105 wasn’t enough.
Count off, namorama, COT
Category: Backblasts
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Morning at the Market – from T-Square
Two pax showed up on a cold rainy Tuesday morning (no lightning) and scooted over to the Gretna Market for a relatively dry beat down.
It starts with a quick warmup lap followed by Abe vagodas, cherry pickers, and sun gods to warm up.
The Thang starts with two rounds of apple turnover, traversing the length of the covered market alternating between bear crawl and crab walk at each column bay.
Next, a round of 11’s alternating between burpees and plank jacks at either end of the market plus 30 LBC after each lap.
We followed that with 12 rounds of Tabata, cycling 40 seconds of exercise and 20 seconds of recovery with the following exercises:
Shoulder taps for rounds 1 & 4
Lunges for rounds 2 & 5
Box cutters for 3&6
20 second of additional recovery
Merkins for rounds 7&10
Calf raises for rounds 8&11
box cutters again for rounds 9&12
Then 10 more burpees for fun OYO followed by static leg stretches (echo count).We closed with CoT
And with that, two pax left the market energized for the day ahead. -
Whose Pad is it? – from Shooter
The opportunity presented itself for YHC to get a Q on this Friday at the Splash pad aka (Russo’s pad). That’s right, Russo was kind enough to take a Q break for once. No need to thank me Jose10k, as you attempt to overthrow the Q master. I am sure he will be back doubling up on you again next week stretching his 2023 lead as we come close to closing out the year.. I will however tip my cap to the both of you HIMs, for stepping up many times throughout this year with many weeks doubling up. Don’t worry Jose10k I 👀 you with 4 signups moving forward.. Guess I should get to what took place today, so that’s what I will do..
Warmup
10IC Grass grabbers, Toe Touches, SSH, Imperial walkers, Hillbillies, Torso twists and Cherry Pickers.Thang
Ran around the long block by the Treen center..
Returned to the corridor for some rounds of coupon work..
The rotation occurred while one PAX utilized the cylinder block or ruck plate for stated exercise the remaining PAX used the corridor for cardio until all 3 PAX got through.Round 1
Overhead press (coupon)
Lunge walk down sprint back.
Round 2
Curls
Bear crawl up and downMosey around the Trace.
Round 3
Chest press (coupon)
Carioca down and back bunny hop up the steps.
Round 4
Tricep extension (coupon)
Back pedal down sprint back 5 calf raises every 5th step.Mosey around the Trace.
Round 5
Coupon swings
Mosey down and bunny hop back up the steps.
Round 6
Coupon crunch
Snake through the columns.Finished with ETKs f/j..
Count, announce, COT
Appreciate the post Pelican and Russo, until the next Gloom 👍🏼👊🏼✌🏼!!!
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Burpees, Bear Crawls, and Box Cutters…Oh My! – from Triple Shift
As a plug to the upcoming book study on Tuesdays (PJ’s Coffee on Canal Blvd 6:45am – 7:30am) in 2024, Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness by Steve Magness, I chose to do something hard at the Uptowner.
Warmorama – Head to the field to do 15 LSS, 10 Arm Circles forward and back, 10 J Los, 10 slow Imperial Walkers (we look like a bunch of drunken sailors), 10 slow Peter Parkers, and 10 T Merkins all done IC.
The Thang One – Partner up on the track and do B.L.I.M.P.S. Your partner runs in the opposite direction from you and when you meet on the other side of the track, perform the 5 Burpees. Once the burpees are completed, run in the opposite direction of your partner and when you meet up, perform 10 lunges. Continue running in the opposite direction until you complete the 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, and 30 Squats.
The Thang Two – Line up on the goal line and each Pax member performs 10 box cutters, bear crawl out 5 yards and then perform 5 burpees. Walk back to the goal line and perform 10 Box Cutters, bear crawl out to the 10-yard line and then perform 4 burpees. Keep repeating the pattern of increasing the bear crawl by 5 yards and decreasing the burpee by one until you finally bear crawl out to the 25 yard line and finish with one burpee. Reverse plank for the six.
The Thang Three – Ring of Fire. Everyone holds and Al Gore while one pax member performs 10 squats until everyone has completed 10 squats. Next round was 10 Monkey Humpers/Al Gore and we finished with 10 Bonnie Blairs/Al Gore. As an added bonus we tried to hold an air squat (90 degree angle) for 2 minutes. #epic fail
Headed back to where we started for some stretching and mosquito slapping with a few minutes left.
COT – Continued prayers for Scantron’s nephew and Wedding Planner’s daughter’s health.
NMM – I just finished a book called The Steward Investor: Investing God’s Resources for Eternal Impact by Donald E Simmons and it really challenged my thinking on how I am managing God’s financial resources. Is my mindset on growing my financial portfolio so I can have a comfortable and care free life or should it be about growing my financial portfolio to build God’s kingdom (Thy kingdom come, thy will be done….) through investing in other start up (risky and unproven) business in other areas around the world where God’s values can be established. In the book, a poem by the great navigator, seaman, and explorer Sir Francis Drake from 1577 titled Disturb Us, Lord was definitely a challenge to me. I hope you enjoy it!
Disturb us, Lord, when
We are too well pleased with ourselves,
When our dreams have come true
Because we have dreamed too little,
When we arrived safely
Because we sailed too close to the shore.Disturb us, Lord, when
With the abundance of things we possess
We have lost our thirst
For the waters of life;
Having fallen in love with life,
We have ceased to dream of eternity
And in our efforts to build a new earth,
We have allowed our vision
Of the new Heaven to dim.Disturb us, Lord, to dare more boldly,
To venture on wider seas
Where storms will show your mastery;
Where losing sight of land,
We shall find the stars.We ask You to push back
The horizons of our hopes;
And to push into the future
In strength, courage, hope, and love. -
Blimpity-Blimps – from Rudy
8 PAX started Wednesday in the cool damp gloom. Even after a shellacking of his beloved Ole Miss, Hand Grenada was casting aspersions upon the Irish even as we got started. Yelling about schedule strength on the week Ole Miss is playing UL Monroe? The man has no shame.
Mosey to the rock pile for some slow cadence stretches to get loosened up. Then grab a rock and head to the field.
Thang 1: Given a choice between the Suck and Mystery Door #1, Vagabond chooses the Suck. 4 minutes of “7 Overhead, 7 Curls, 7 Rows”. Rinse and repeat as many times as you can calling out each time you complete a set. Mayhem must have had a tiny rock as he was knocking out sets with alarming frequency.
Thang 2: BLIMPS. Put the rocks aside. 4 Cones lined up at 20 yard intervals. Each exercise will be repeated 4 times, once at each cone. 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Penguins, 30 Squats. It was rightly pointed out that YHC was unlikely to be able to complete 80 Merkins. And sure enough, I was last to complete that round. Mr. Rogers flew through all of them. Note to self: Make the workout harder for him.
Thang 3: Given a choice between Partner and Mystery Door #2, Bogey chose Partner. So P1 will run to the far cone and back as the timer. P2 will be lifting the rock. Cycle through Overhead, Curl and Row.
That’s it, out of time. Return the rocks and head back to the yard.
Finish up with COT, remembering especially some friends and family struggling through illnesses.
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Stripes: Razzle Dazzle! – from Jose10k
Cut it out! Cut it out! Cut it out! The hell’s the matter with you? Stupid! We’re all very different people. We’re not Watusi. We’re not Spartans. We’re Americans, with a capital ‘A’, huh? You know what that means? Do ya? That means that our forefathers were kicked out of every decent country in the world. We are the wretched refuse. We’re the underdog. We’re mutts! Here’s proof: his nose is cold! But there’s no animal that’s more faithful, that’s more loyal, more loveable than the mutt. Who saw “Old Yeller?” Who cried when Old Yeller got shot at the end?
Nobody cried when Old Yeller got shot? I’m sure.
I cried my eyes out. So we’re all dogfaces, we’re all very, very different, but there is one thing that we all have in common: we were all stupid enough to enlist in the Army. We’re mutants. There’s something wrong with us, something very, very wrong with us. Something seriously wrong with us – we’re soldiers. But we’re American soldiers! We’ve been kicking ass for 200 years! We’re ten and one! Now we don’t have to worry about whether or not we practiced. We don’t have to worry about whether Captain Stillman wants to have us hung. All we have to do is to be the great American fighting soldier that is inside each one of us. Now do what I do, and say what I say. And make me proud.Psycho: The name’s Francis Soyer, but everybody calls me Psycho. Any of you guys call me Francis, and I’ll kill you.
Leon: Ooooooh.
Psycho: You just made the list, buddy. And I don’t like nobody touching my stuff. So just keep your meat-hooks off. If I catch any of you guys in my stuff, I’ll kill you. Also, I don’t like nobody touching me. Now, any of you homos touch me, and I’ll kill you.
Sergeant Hulka: Lighten up, Francis.Recruiter: Now, are either of you homosexuals?
John Winger: [John and Russell look at each other] You mean, like, flaming, or…
Recruiter: Well, it’s a standard question we have to ask.
Russell Ziskey: No, we’re not homosexual, but we are *willing to learn*.
John Winger: Yeah, would they send us someplace special?
Recruiter: I guess that’s “no” on both. Now if you could just give Uncle Sam your autograph…John Winger: Why’d the chicken cross the road?
Soldiers: To get from the left to the right
John Winger: He stepped out of rank, got hit by a tank
Soldiers: He ain’t no chicken no moreI am hoping with the title that you started remembering how great that movie was, and how it could not be made today. Oh well, it was the theme to the workout this morning. So we had a warm-up, picture us singing
There she was just a-walkin’ down the street, singin’
‘Do wah diddy diddy dum diddy do’
Snappin’ her fingers and shufflin’ her feet, singin’
‘Do wah diddy diddy dum diddy do’
She looked good (Looked good)
She looked fine (Looked fine)
She looked good, she looked fine
And I nearly lost my mindOkay, to the actually workout. The stripes on the parking garage: 1merkin, skip a stripe, 2 merkings, and so on. On the way back, 1 squat, skip, 4 squats, skip, 8 squats, and so on. Back again, lunges. 2 is 1: 1 skip a stripe, 2, skip a stripe, 4, then 6, and so on. Finished up with 2 minutes of stretching. COT, prayers for my coworkers husband in ICU, Hammer and his home purchase and future house being sold, and good will to all that need it. SOGO has the Q tomorrow, turkey trot next thursday. SYITG, thanks for letting me lead this amazing group of young men.
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A smorgasbord beat down! – from BBQ
It was a team effort. The mighty four rotated exercises and had a wonderful beat down. There were so many and I can not recap. All good! Barely Legal added two runs around the block for some aerobics. COT and prayer out by Legal. It was a fun PAX.
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Diamonds are forever – from Safety Valve
November tends to signify the start of the holidays for many. For others, it is the start of engagement season. A recent engagement had YHC reminiscing of his own 13 years ago. Most couples get engaged between November and February statistically. Today, we are celebrating the recent and upcoming engagements of our friends and family
Warmaramma
SSH
Imperial walkers
Willie mays Hayes
High knees
Butt kicks
Arm circles forward
Arm circles back
Cherry pickersThang 1
The engagement starts with the awkward conversation with your future in laws. YHC recalls this time vividly in his own life. It was 2010. As YHC built up the courage to to discuss the engagement with the future in laws, he remembers getting a cramp in the gluteus maximus from the constant clinching of the cheeks. All YHC could do is sit down and try to not make a grimace while we discussed how their daughter pushes me to be a better person every day. In remembrance of that moment, leg day commenced.7 of diamonds – at each corner of the Diamond (basketball nets) the previous exercise was completed and the new one added. Once the four corners were completed we then went backwards and subtracted 7 reps from each exercise at each corner.
7 burpees, then add
14 jump squats, then add
21 Bonnie Blair’s, then add
28 American hammersThang 2
The next part of the engagement is the proposal and the ring. The rings exchanged signifies eternal love and never ending commitment. To remember this commitment we run circles around the civic center.
4 laps around the civic center – after each lap, we stop and complete 15 Diamond merkins.Thang 3
The last part of the engagement prior to tying the knot includes waiting for your bride to be to make every decision about wedding planning. So, we waited for each other to do burpees. Using the same Diamond formation from thang 1, the Pax completed the field of dreams on the basketball court. There were four groups – 15 burpees, amrap merkins, amrap LBCs, amrap squats. After the burpee group finishes, each group rotates to the next station.Made it back to the flag, CoT, announcements, and Popeye prayed us out.
Thanks for waking up and showing up. Honor to lead this group today
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Ruckers and Gazelles – from Jose10k
Due to another useless training for YHC, I got to grace the scramble with my presence this morning. So I sent out the Ruckers unite bat signal, and they answered the call. 3 Ruckers, 3 gazelles, on this gloomy Thursday morning. Finished up with copper head squats, followed up by lunges for an entire Foo Fighters song. Turkey Trot in a week, SOGO has the Q Saturday. My coworkers husband, my personal family issues, and Hammers new home purchase were the intentions that Hammer most graciously prayed us out with. As always, it was my honor to join y’all this morning. It provides me with tremendous peace.
