Trashercise. Amazing what 5 PAX can accomplish in 45 min. After a warmup of SSH/Grassgrabbers/Torso TwistsIC X20 bags were issue. The thang was to scour the three levels of the parking garage for trash. The PAX fanned out across the lanes and picked up every scrap. At the end and half point of each trip back and forth two burpees if anyone picked up trash. We always found trash. After about a hundred burpees and a thousand squats the garage was cleaned. A mosey up the Ramps to the roof And COT right on time made for a very satisfying workout.
Category: Backblasts
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Crawl Under a Train & Catch Me if you Can – from Hokie
YHC texted via Mumblechatter at 0510 to avoid coming to el Diablo via Metairie Road due to a train being STOPPED and to come in via Airline.
Meanwhile two Pax decided to add an adventure to their pre-workout ventures by crawling UNDER the damn Ol Train like they were in a Hank Williams song.
At 0530 YHC tried to get a disclaimer in between repeated interruptions by some unnamed “two ply” and then held a VERY Brief warm-o-rama with Abe Vigodas and Grass grabbers before lining the Pax up for an exercise to complete the warm up… The exercise would be called “go under the train” based on the stories of War Eagle and Hand Grenada’s journey in this AM… we lined up on the goal line and inch wormed out towards the 50, did 5 merkins, stood up and rinse and repeated about a dozen times (some would say 60 merkins warmed up our shoulders)
we then moseyed to the track, around the 50 yard line to start our adventures. Imagine six points on the track
1. 50 yard line
2. Goal line
3. Around the end zone to the goal line across field from #2
4. the 50 yard line across field from #1
5. The next goal line
6. around end zone to goal line across field from #5 and 100 yards away from #1 😉The THANG
at each of the 6 points we would do 10 reps of exercise called out by the Q then another exercise while waiting on the six.We would then rotate through a series of “MODES of transportation” between points as follows
1-2 above ~ Mosey
2-3 above ~ Sprint
3-4 above backwards mosey as fast as possible
4-5 above Lunge walk
5-6 above backwards Lunge
6-1 SprintRound 1 ~ At each of the six points we would do 10 Burpees and then Imerial Walkers while waiting on the six
Round 2 ~ 10 Merkins and SSH while waiting on the six
Round 3 ~ 10 sit ups with arms crossed and squats while waiting on the sixBetween 0601 and 0605, we stopped and did 4 minutes of calf raises with both legs, then just right leg, then just left leg, then both legs.
YHC was pleased later in the day to see Hawg’s post in mumble chatter stating this type of format lead to an elevated heart rate for a good portion of our morning.
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Wherever two or , well two… are gathered – from Hokie
War Eagle & Hokie decided since Short Bus & T-Square we’re out of town, we would mosey to support the Wank
We did not count on being the only two, but, since we were, we worked out on our “only the fly ruck plate” Q
Warm-o- Rama then mosey to The Framers market with ruck plates in hand.
10 reps at each pillar of the Farmers Market…
Round 1 – all 8 pillars, 10 curls each pillar
Round 2 – 7 pillars – – rows
Round 3 – 6 pillars – one arm shoulder press (3xL & 3xR)
Round 4 – 5 “pillars” – chest presses
Round 6 – 4 pillars – shoulder presses
Round 7 – 3 pillars – low slow Squats
Round 8 – at benches – step ups 10 L/10R
Round 9 – 1 pillar -TricepsMosey back stopping for Merkin Ladder & Mary
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Afternoon Delight – 6-15-2022 – from Almonaster
A day no merkins were done!
PAX:
– King Kong
– Big Willie
– FCOJ
– Strings
– AlmonasterLap around the clubhouse parking lot and mosey to warm up spot.
Warmup:
SSH – 20 IC
Arm Circles -10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
The Morpheus – 10 IC
Balance on 1 foot for 10 seconds – each
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers (Toy Soldiers) – 10 ICThe Thang:
Mosey around the track to the Bridge.
Squats – 20 IC
LBC’s – 20 IC
Leg Stretch – ICMosey to the Fountain.
Right Leg Step-ups – 15 IC
Left Leg Step-ups – 15 IC
Flutter Kicks – 20 ICMosey to 1/10 mile track.
Lunges (alternate) – 20 IC
Hello Dolly’s – 20 IC
Lay on the ground leg strectch – ICMosey to grassy area behind the Golf Hole.
Reverse Lunges (alternate) – 10 IC
Reverse Crunhes – 20 OYO
Upper Body Stretch – ICMosey to grassy area behind the Monkey Bars.
Squat Jumps – 10 OYO
(Douille’s) Twists – 20 ICBack to Flag
COT
Birthdays
Anniversaries
Announcements
Intentions
PrayerThanks for the Opportunity to Lead
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Bricks Redux – from Sandbar
WARM UP
47 SSH IC, 150 Grassgrabbers IC, 15 windmills IC, 10 Self Love ICTHANG 1 – BLIMPS at the lightpost intervals, followed by….another BLIMPS across magazine to the fountain.
THANG 2 – PAX paired up for CBGB (Curls, Brickbys, Goblet Squats, Brick-flys ), one PAX lifts while the other runs with the bricks up two lights and back and flapjack, until all PAX complete. Repeat.
THANG 3 – Mosey over to the wall. Dodo Bird (With two bricks assume the People’s Chair, brick in each hand and at rest down your sides is the default position. In cadence (1) side shoulder raise [arms straight and lifted to the sides to shoulder height], (2) back to default, (3) front shoulder raise [arms straight and lifted in front of you to shoulder height],and Wonderbra (assume the People’s Chair position. Start with bricks close to body at chest level. Push bricks up over head fully extending arms, bring bricks back down to chest position, then push them straight out in front until complete arm extension reached. Return to starting position). 3 sets 3 each. 20 Curles OYO in between.
YHC then led the PAX to some dry-ish parking in front of the pool. Circle up for Choose your Own Mary – ALL WITH BRICKS) Ukrainian Brick Twists, LBCs, Floyd Mayweathers, Penguins,
Dying Cockroaches, Dying Bugs, Freddy Mercurys, Supermans, Rosalitas, and chest presses.Say Anything (Bricks held above head like Loyd Dobler) back to Magazine, then back to the Flag for COT. Prayers for the Deb’s 2.0 having surgery today.
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Miserable Mosey – from Hokie
only two of us… mosey to garage…
run to 2nd floor… 10 merkins
3rd floor …. 20 low squats
4th floor … 30 SSH
5th floor … 40 mountain climbers
6th floor … 50 calf raisesRinse and repeat two more times
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Rotating Rock Party – from Jose10k
YHC arrived to see a Mandevillian chilling in his car. Russo was ready to go, until they needed to weedeat behind his car, the only grass in the parking lot, and Russo parks there.
With no one picking up the Q, YHC decided to pull out an old favorite. Time to rotate at the rock garden.
Warm-ups: All IC, ssh, grass grabbers, torso twists, self love
The Thang: Moseyed to the rock garden where everyone grabbed a rock. We did 10 reps in cadence. Curls for the girls, shoulder presses, squats, and rows. Then rotate. Rinse and repeat all the way around. Then we did a lap around the courthouse. Stopping at the back and the front for some irkins. Back to the rock garden where the two elder F3 brothers put their two heads together for 5 exercises in tabata style, 1 minute on, 30 seconds rest. Triceps, torso twists, bouncie squats, chest presses, and lbc’s. Moseyed back to the flag, COT, and Moby prayed us out.
Announcements: Gnarly Nutria coming up on July 20th
Intentions: Continue prayers for BBQ’s mother who is doing much better.
Thanks for letting me lead gentlemen. -
FLAG day – from Paradox
A mixture of humidity and patriotism hung heavy in the air as 4 pax accumulated on the big hill at Lumen Christi this am. Enron came early to battle his Welsh dragon PTSD and seemed ready to face the moccasin within. He was greeted by a back-to-back Goose/YHC combo coming in hot after a train full of sad clowns and CrossFit equipment tried to stymie our punctuality. Coupons were dispersed and the flag was planted. Elmers added his quiet strength after some SSHs and our group of 4 was ready.
WarmOrama: Standard Goose warmup (ssh, IW, AC, WM, HK, BK) with emphasis that any new creations or “attempts” at creative genius will be met with severe disdain.
RIP Moroccan self loves…we’ll see you again.After a mosey to the long pond YHC announced that June 14th is FLAG day and we would be honoring this symbol of our freedom with todays beatdown.
THANG 1 – Brought to you by JBL, the AO leader in sound quality and consistency
The legendary Lee Greenwood got us started with “God Bless the USA”. Our nations flag was officially approved on June 14, 1777 so we did 7 burpees, 7 LBCs, 7merkins in continuous cycle during this masterpiece.
Next up we honored Betsy Ross who we learned did not actually create the first flag but has a place in our history for her service and dedication. Lenny Kravitz informed us several times that she was an “American Woman” but that for some reason he had to go. We completed a coupon chest hold during the entirety of the song with coupon chest presses on every “woman”.THANG 2
Partnered up for some coupon/hill work
One pax Nur to the top of the hill then complete 13 star jumps for the 13 colonies, while his counterpart completed coupon curls. FlapJack
One pax coupon rifle carry to the top followed by 26 coupon calf raises to commemorate the 26 different versions of the American flag. His partner completed coupon chest presses until relieved. Flapjack
One pax completed 10 coupon flips then swapped his partner who was working on either diamond merkins or freak nasties. Continue until the coupon has advanced to the other side of the hill.Just enough time for a finisher …YHC dialed up “The Battle Hymn of the Republic” and tried to stuff both his phone and his beloved wifi device in smedium shorts. We then began a march spelling FLAG with Forearms (coupon rifle carry x7) Legs (Coupon Lunges x7), Arms- (OHP x7), and Glutes(coupon squats x7). This is where JBL truly makes the difference. Some PAX may claim their wifi speaker is “obedient to its master”, but YHC and JBL work in tandem. JBL saw that we needed another song to fire up the PAX and through some magic of overstuffed pockets began to play “Grand Ole Flag” followed by a perfectly timed encore of “God Bless the USA”. With this extra musical push we made it to the hill for a few rounds of Mary. Penguins, Dolphin Hops, LBCs, and bicycled it out to Toby Keiths “Courtesy of the Red, White and Blue”. Solid effort fellas.
Announcements: Looks like our run at LC as an AO has ended but we appreciate being allowed to use the facility. Looking for other options in the 311 hwy region if anyone knows a cool spot.
The St. Vincent 500 fundraiser link is live. Keep on working on securing some station donations. Hit me up with questions, comments, concerns, observations.COT and Elmers prayed us out
Appreciation to all our service men and women who give this flag its meaning.
Thanks for the opportunity to lead,
SYITGParadox
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Jam Elatedly Replicating Intricate Cadences Half-Obediently – from Russo
80 degrees or so and humid to begin the morning at Granny’s. YHC was looking for a unique way to remind folks about the beatdown and draw some attention to our mid week AOs as charged by Jose, and in doing so, Zoolander taught me a new word: acrostics. Who knew it was really a word puzzle in which certain letters in words are clues that form another word (e.g. Join Everyone Running In Certain Heat
Outdoors) and not an acrobatic mystic or an acrylic heretic?Early mumblechatter revolved around dinosaur movies, cars in space, Omaha, sharknados, and JVs drinking habits.
Warmup (all 10-20x IC)
– Sealjacks
– Cherry pickers
– Arm circles
– SSH
– Imperial walkers
– Air pressesThang
A Shooter favorite, the Walls of Jericho
(7 rounds of seven exercises, followed by a mosey around Granny’s)
– 7 merkins
– 7 squats
– 7 groiners
– 7 crunches
– 7 side squats
– 7 shoulder tap plank jacks
– 7 American hammersThang after the Thang (which reminded some of “Never have I ever”, so that’s now back on the rotation for a beatdown)
One round of:
– 7 Peter Parker’s
– 7 Bulgarian split squats
– 7 Durkins
– 7 freak nastys
– 7 step ups
– 7 Urkins
– 7 leg raises
– Calf raises (2 on each step) up the pilot house, with a special guest on Jose’s trip (sorry about that)Mary
– 25 wife pleasers IC
– 20 LMCs ICCOT, Name o Rama, Announcements, and prayer closed us out.
Announcements
– Hammer is putting together a bible study, check Slack for info and to discuss best time/day.
– Co-Q by pickaxe and chainsaw on Saturday (Luigi’s and Boom ShackaLackas for everyone!)
– Gnarly Nutria is July 20th at 9 – more info to come on SlackGood times all around, gents, thanks for joining me. SYITG
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Charmin celebrates 3YO Daughter/Everyone Celebrates Hawg and SOGO’s Baby??? – from Bolt
Warmorama Rapper’s Delight edition with MNC/dancing by request plus bonus chinooks/reverse chinooks. The Thang: move between benches along running path toward David Dr. workout equipment via Q’s instructions (shuffle both directions, mosey, backward mosey, high knees, skip) stopping for 10 burpees, adjusting to 5 upon Charmin astutely realizing we’d never get to his half of the Q otherwise. Charmin sets the count on 10 BBSU while everyone does AMRAP: pull ups, leg press, incline bench, tricep dips, rows. Cycle through all stations and then complete the path loop, stopping at each light post for either 3 hillbillies or 3 IW OYO moseying between. Along this stretch we encountered what could only be described as the love child of Hawg and SOGO: congrats, it’s a girl, strong/shapely/sans shoes yet sporting a half tank top shrouded by a weighted vest. There then seemed to be a pep in all PAX step along with some mumblechatter but I digress. Upon return to the original workout equipment near the flag we circled up for a Charmin led baby maker to plank combo which began right after Charmin doled out three penalty burpees to Rev due to some underlying battle of faiths (did I mention its Charmin’s daughter”s third bday?), although it’s possibly because Rev ran away from us the whole workout—probably the Bolt soundtrack. Flag/COT. Honored to co-Q fine men!
