Warmup
Football field
Bear crawl 10 yards, then 3 more stations 10 yards apart
20 reps, descending
16
12
8
4
Bobby Hurley
Smurf Jacks
Burpees x5
Thrusters
Back pedal return
Plank and wait for 6
Soccer
COT
Warmup
Football field
Bear crawl 10 yards, then 3 more stations 10 yards apart
20 reps, descending
16
12
8
4
Bobby Hurley
Smurf Jacks
Burpees x5
Thrusters
Back pedal return
Plank and wait for 6
Soccer
COT
A warm damp morning awaited the Tsunami as we ventured down the path! The Tsunami Express broke away from Tsunami Metamucil. The Express ventured down levy, back up oak at the 8:30 – 9:30 pace for 4.5-5 miles. Team Metamucil split at the levy going around the fly and doubling back around the park at 10:20ish pace for 3.5 miles.
A warm damp morning awaited the Venti as we ventured down the path! We greeted the older couple on their morning walk, the wife and witness protection husband were MIA. Along the levy path we were passed by 1 semi polite cyclist, and greeted the Ochsner engineer on his way to work. At the Cooter Brown turn off, Bad Moon stuck with us as we proceeded to the Buck, where irascible Baristas made our snooty lattes! Of note there were not PSL’s (Pumpkin Spice Lattes) to be consumed!
*Disclaimer – the comfortable pace of the Venti is a great intro for those returning for hiatus or as an introduction.
Warm up: 15, IC. Self love, imperial walkers, Merkins, arm circles(forward and backwards), hillbillies, shoulder tap merkins, hi jack hi Jill, toe touches, plank jacks and 20 side straddle hops ic.
Thang: 6,8,10,12 emom. Burpees, kettle bell swings, squats (with coupon), Merkins. After 2 sets a mosey around the caboose. 2 more sets and another mosey. One more set and finished with some stretching. Dark Wing Duck prayed out. Thanks for the Q, see you in the gloom.
YHC reached out yesterday to ask who was coming and what was an exercise they would like to get better performing.
War Eagle asked for squats
Charmin asked for Merkins
The three of us gathered this AM for a warm up of opening and closing the gate to get ready for squats; large arm rotations along with slow merkins to get the shoulders and chest ready for merkins
The THANG
Just 1 minute of an exercise at a time so the pax was encouraged to work on form
1. Hang from Monkey bars
2. Squat to target
3. No cheat merkins (hand release at bottom and shoulder taps at top)
4. Backwards mosey
Rinse and repeat for a total of 10 rounds
YHC needed an idea. A really, really good idea. This PAX has set the bar high with their beatdowns.
This thang needs to be interesting without being too confusing. And not too easy, but not impossible (although experience tells YHC to err on the side of impossible).
Having not led any kind of workout in decades, YHC tried to harken back to his younger years. What was it we used to say? YHC searched the catacombs of his antiquated mind… phrases came flooding back. Things like, “Lift with your back, not with your legs!” “Pivot!” and “Avoid the Noid!”
YHC quickly realized he should try and fill the space with music rather than any of his own chatter. And the idea for “Free Solo” was born.
Warmarama:
SSH
Imperial Walkers
Windmills
Arm circles
Cherry Pickers
Self Love
Mountain Man Poopers (added for the theme, maybe never done by most; of course, Goose made it look like he does them daily)
The Thang: “Free Solo”
Free Solo climbing is rockclimbing alone using no climbing gear: no rope or harness, no carabiners, no pins. “No rope, no rack.” For the purposes of this beatdown, our “gear” is our coupon.
Get Free by naming the Solo. YHC curated a song list, with each song chosen specifically for one PAX member. As we performed an exercise, it was the PAX’s responsibility to figure out what song the solo is from, as well as who the song was chosen for. 3 outcomes are possible:
1. You ID the solo curated for you, and the PAX is entirely FREE to “climb” the 15-20 yards without their gear (coupon). Bear Crawl up, lunge walk back, everyone without the coupons.
2. Someone else ID’s your solo for you, and only they free solo; everyone else hauls their coupon (bear block crawl up, lunge walk back).
3. No one ID’s the solo, and everyone takes their “ropes and rack” (Coupon)—Murder bunny up, rifle carry back. When you get back, continue the exercise until everyone is back AND someone can ID the song, artist, and who it is for as the entire song plays.
Solo 1 – as we began with (what else) Mountain climbers, we heard the solo from Dire Strait’s Money for Nothing. Unfortunately, Enron may have been able to ID his solo, but not yet understanding the rules, Yankee Joe called it early, and (accidentally) saved only himself from the coupon.
Solo 2 – Merkins while we heard the smooth sounds of Sade… unfortunately Smooth Operator was unable to ID Smooth Operator (come on! Know thyself, Grasshopper!). But someone did (Enron and/or Goose), and the rest of us hauled our gear up the mountain again.
Solo 3 – I felt fairly certain nobody would guess this solo. Honeysuckle, however, displayed his serious music chops and ID’d “Hungersite” by Goose pretty quickly. HS likely would have nailed a few more but was hindered by his position far from the TurtBox
Solo 4- Yankee Joe did stellar job acting like he didn’t recognize the song that I’m fairly certain in he listens to on repeat in his car before every class. In fact, nobody recognized the solo from Van Halen’s “Hot for Teacher” and we all murder bunnied as deserving punishment.
Solo 5- Pope finally saved us all, identifying his solo from “Baba O’Reilly.” Goose responded in classic Dad fashion, missing his son’s victory. Everyone finally got to “free climb.”
Solo 6 – At this point, YHC’s mind was focused more on survival than memory, but I don’t think anyone ID’d Tom Petty’s “Learning to Fly” during the solo. Safety Valve may have had similar mental focus, as he almost didn’t realize it was for him.
Solo 7 – Other than YCH, Nobody knows this song. Probably nobody knows this band. “Honeysuckle Blue” by Drivin’ and Cryin’ had us all murder bunnying again, and doing V-ups until we all hated the song even more.
Solo 8- YHC was stoked to see Hypotenuse show up, and add his song to the playlist. Nobody ID’d it during the solo, but as we rifled-carried back, Goose called it to save us from more Burpees. “Triangle Man hates “Particle Man’” and he hates more burpees.
Solo 9- Seems like Michelin should have gotten partial credit for this. I mean, the guitar solo in “Beat It” is almost identical to the solo in “Eat It.” But partial credit is for snowflakes in liberal arts schools, so we continued to beat ourselves down.
Free Solo OT – The Summit
With everyone’s solo accounted for, and with 5 minutes left, we went into the lightning round.
Wolverines until someone can identify the (mountain themed) song OR artist, and then they can change the exercise
Song 1 – Mountain Sound by Of Monsters and Men. Yankee Joe displayed his scholarly acumen by naming a Steinbeck novel instead of the Icelandic indie band, but he finally corrected himself and we switched to LBCs.
Song 2- “Mountain in the Way?” “Mountain’s are so gay?” “Mountain here Today?” There was just no deciphering the lyric “Mountain at my Gates” by Foals.
Song 3- Sprawl II (Mountains Beyond Mountains). YHC’s fatigue at this point is physical but also due to psychological grief at the lack of music knowledge this morning. Goose almost had it, but the PAX chatter over the lyrics stymied him.
More Chatter = More Chilcuts.
Time was up. As we trudged back to the flag, the only sounds were the far cry of that rooster, and Smooth Operator’s declaration, “Your music sucks!”
Good! Use your aggressive feelings, Smooth. Let the hate flow through you!
Other than that, Free Solo had nothing to do with Return of the Jedi.
Goose prayed us out.
The usual Pax joined together at the top of the A1C. The weather has gotten better, Bushwacker still hasn’t posted on a Friday, and the average age continues to be the current AO record on the Northshore. We gathered to put in some sweat to start our weekend off the right way. All on top of the parking garage, merkins, lunges, squats, runs, etc… This is basically just a reminder for PAXminer and for everyone else: There is always a group working out on Friday mornings at the A1c!
Today was all about seeing. Seeing 16 PAX show up, seeing Rudy not read the “No Parking”, and YHC and others seeing how hard we could push ourselves in the gloom.
Typical, KnOTers, Stretchers, and Runners were there.
Ended with COT emphasizing that we are all figured a spiritual battle and asked for our guardian angels’ help.
Let’s just get this on record; This was the most confusing IPC workout…. YHC arrived. Had a white board with a “simplified” writing of the IPC. Set cones up every 10 yards, with a quick paper of what each cones exercise was supposed to be. And it still led to confusion! KISS, keep it simple stupid (or an expletive if you’re more open to that!).
At the shovel flag a quick warm up, some good-mornings, arm circles, press-press-flings, torso twists, and windmills.
The Thang: followed week four IPC “We’re Not Professionals”
Lots of grunts, lots of moaning and creaking as we threw some coupons across the field at the OO7. Some mumble chatter about the apocalypse. At 6:15 YHC had just completed the second round. YHC offered to keep the timer going, but unanimously the four pax, said “screw it and let’s get some coffee!”
COT and coffeteria followed!
Warmorama of the usual; Vagabond erroneously thought Kenna Brah had the Q and I’m sure regretted showing up for another of my musically schizophrenic playlists.
The Thang: Descending Ladder with a rock (10 reps/exercise down to 9, 8, etc. reps/exercise): Squat (coupon), OH press, Curls, chest press, tricep press.
Begin at first tree along side the parking lot facing the gym (it was here that Mahatma took off to second tree to do exercise one—not the directions!), Carry rock to second tree for second exercise where we all paid five burpee penalty for the transgression.
At fifth tree plank on the six, turnaround and head back the opposite way with one less rep/exercise finishing at starting point. Rinse/repeat until we’ve descended the ladder.
It was prior to starting round six that I introduced the skip exercise rule: call out, “skip” and roll Deca die of pain for our fate that replaces the skipped exercise, advance to next tree and resume the ladder. Mr. Rogers went first, followed by several others; we did ultimately finish the ladder in time to return rocks and circle up at the flag for Rochamburpee until time: winner does five merkins, loser does three burpees.
Honored to lead and totally spent; this one sucked. COT.