Tag: Almonaster

  • Mother’s Day Tribute – from King Kong

    In the realm of iron and sweat’s embrace,
    A tribute to mothers, a special place,
    With kettlebells and sweat-drenched clothes,
    A Mother’s Day workout, where strength flows.

    Curls and squats, a rhythmic dance,
    Building muscles, taking a chance,
    Each movement echoing love’s refrain,
    For the mothers who’ve eased our pain.

    Flutter kicks and single-handed curls,
    A testament to the strength that unfurls,
    In the souls of mothers, fierce and true,
    Their love, a force that carries us through.

    In honor of Jingle Vader’s squat pulses, a lively beat,
    We honor mothers with every feat,
    Their hearts, a symphony of devotion,
    Guiding us with unwavering emotion.

    Leg raises over kettlebell, reaching high,
    Symbolic of the love that touches the sky,
    For mothers who lift us to greater heights,
    Their love, an everlasting light.

    Forward extensions and kettlebell swings,
    Like a mother’s touch, the joy it brings,
    Pushing us forward, empowering our might,
    A bond that strengthens, forever in sight.

    Chest presses with a freddy mercury twist
    We celebrate mothers, our eternal bliss,
    Their love, a harmony in our souls,
    As we honor them with every goal.

    Rows and jump squats, energy unleashed,
    For mothers who inspire, never ceased,
    Their love, a springboard to our dreams,
    Guiding us through life’s winding streams.

    LBCs, a challenge we embrace,
    A tribute to mothers, their steadfast grace,
    And as King Kong, Douille, Almonaster, and Strings,
    With Willie, they join the song that rings.

    Surprising it was, to see Willie arrive,
    His punctuality, a delightful surprise,
    Together, they gathered, a bond so tight,
    Supporting each other with all their might.

    Strings, the elder at seventy-one,
    A triple respect for all he’s done,
    A testament to the power of ageless love,
    Motherhood’s gift from heaven above.

    To Wakin’ Bakin’ they ventured for breakfast,
    Celebrating love with each shared request,
    While King Kong, in line, sought a pastry divine,
    A tribute to his wife, a love so fine.

    In this sweat-drenched journey, let it be known,
    Mother’s love, a foundation firmly grown,
    For on this Mother’s Day, in every way,
    We honor the mothers who brighten our day.

  • Afternoon Delight – 4-5-2023 – from Almonaster

    To the Levee!

    PAX:

    – Strings
    – Bulleseye
    – Doublefudge
    – Big Willie
    – Almonaster

    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:

    We went to the Levee to take in the sites at the River.

    11’s
    – Start at the bottom with one Merkin and at the top with 10 Wife Pleasers. Inverse each way until opposite, making for 55 reps of each. We lunge walked up the levee and ran down each time.

    Mosey atop the levee, down the road, and over to the Statue.

    Dora’s
    – Team up with a partner and mosey around the Stop Sign.
    – 50 Squats
    – 75 Dips
    – 200 LBC’s

    Mary
    – Flutter Kicks – 20 IC
    – Douillies – 20 IC

    Back to Flag

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  • The Fools of April – from Reluctant Yankee

    1/2 dozen pax posted for a workout meant to spark the metabolism enough to digest the anticipated breaking of fast at Panolas post beatdown. Quite a few pax out of rotation due to Hawgs for the Cause.
    I like to keep things moving so a quick jog over the base of WPM.
    COP 1: SSH, Paul Imperial Walkers, Mtn Climbers and Roaches x 20
    Run up to the 4th floor – plank using the wall for leverage.
    Leg lifts right and left from the captains chair
    COP 2: walking plank using wall x 20, walking plank with legs using wall x 20
    Run to the 6th FLOOR – use the park stop aka curb aka Almonaster knew the name of it
    COP 3: to do MERKS round the clock x 12 facing 12 oclock, 3oclock, 6 oclock, 9 and then finished
    Run to the top of Wolfpack Mtn
    COP 4: Fire hydrants x 20 each leg, bird dogs x 20 each side, Lil baby obliques left and right x 20
    DO A LAP ON THE STAIRWELL – down and then back up
    COP 5: Plank Jacks x 20, Jlos x 20, Shoulder taps x 20 and Freddies mercurys x 20
    DO A LAP ON THE STAIRWELL – down then back up
    COP 6: Nolan Ryans and Hip dips each side x 20, Low Country Crabs
    Back down the stairs to the bench alley
    Here will did a quick 20 dips then a slow cadence 20 dips.
    Back to flag. Glad to get a solid beatdown in with these guys.

  • Afternoon Delight – 3-22-2023 – from Almonaster

    Hello spring!

    PAX:

    – Strings
    – SOGO
    – Blowout
    – Almonaster

    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:

    Wanted to keep it simple this week. After warm-ups we moseyed back onto the track and with our trusty F3 playing cards, and with the deck cut, we ran the running men around the track. At each 3rd one, we stopped for a random deck exercise.

    We did take two stops for some dips and pullups at their respective stations.

    Back to Flag

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  • Afternoon Delight 3-15-2023 – from Almonaster

    2nd Anniversary!

    PAX:

    – Strings
    – Subprime
    – Mahatma
    – Moana
    – FCOJ
    – Whopper
    – McWhopper (FNG)
    – Couch
    – Monte
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the Bridge..

    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 20 IC

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 IC
    Hello Dolly’s – 20 IC

    Mosey to the Golf Course Entrance.

    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Diamond Merkins – 20 IC
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 IC
    Russian Twists (Douille’s) – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
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    Intentions
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    Thanks for the Opportunity to Lead!
    Thanks,

    David Munson
    985-640-3238
    dmunson54@gmail.com

  • Afternoon Delight 3-15-2023 – from Almonaster

    2nd Anniversary!

    PAX:

    – Strings
    – Subprime
    – Mahatma
    – Moana
    – FCOJ
    – Whopper
    – McWhopper (FNG)
    – Couch
    – Monte
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the Bridge..

    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 20 IC

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 IC
    Hello Dolly’s – 20 IC

    Mosey to the Golf Course Entrance.

    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Diamond Merkins – 20 IC
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 IC
    Russian Twists (Douille’s) – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!
    Thanks,

    David Munson
    985-640-3238
    dmunson54@gmail.com

  • Afternoon Delight 3-15-2023 – from Almonaster

    2nd Anniversary!

    PAX:

    – Strings
    – Subprime
    – Mahatma
    – Moana
    – FCOJ
    – Whopper
    – McWhopper (FNG)
    – Couch
    – Monte
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the Bridge..

    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 20 IC

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 IC
    Hello Dolly’s – 20 IC

    Mosey to the Golf Course Entrance.

    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Diamond Merkins – 20 IC
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 IC
    Russian Twists (Douille’s) – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!
    Thanks,

    David Munson
    985-640-3238
    dmunson54@gmail.com

  • Sweaty Bells – 3-12-2023 – from Almonaster

    Daylight Savings? It’s dark!

    PAX Attended:

    – PVC
    – 86
    – Strings
    – Subprime
    – Almonaster

    Warm-up.
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang!

    Run a lap.

    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Overhead Press – 20 IC
    Right Arm Snatch and press – 10 IC
    Left Arm Snatch and Press – 10 IC

    Run a lap

    Kettlebell swings – 20 OYO
    Goblet squats – 15 IC
    Kettle Bell Deadlift – 20 IC
    Tricep Extensions – 20 IC

    Run a lap.

    Two Hand Rows – 20 IC
    Right arm rows – 10 IC
    Left arm rows – 10 IC
    Curls – 20 IC

    Right arm plank rows X 10 IC
    Left arm plank row X 10 IC
    Kettle Bell pull Throughs X 20 OYO,1 is 1
    Merkins – 20 OYO

    Run a lap.

    LBC’S X 25 IC
    Flutter Kicks with Kettle Bell Press X 20 IC
    Ukranian Douillies X 20 IC

    Back to Flag

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    Thanks for the opportunity to lead!

  • Sweaty Bells – 3-12-2023 – from Almonaster

    Daylight Savings? It’s dark!

    PAX Attended:

    – PVC
    – 86
    – Strings
    – Subprime
    – Almonaster

    Warm-up.
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang!

    Run a lap.

    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Overhead Press – 20 IC
    Right Arm Snatch and press – 10 IC
    Left Arm Snatch and Press – 10 IC

    Run a lap

    Kettlebell swings – 20 OYO
    Goblet squats – 15 IC
    Kettle Bell Deadlift – 20 IC
    Tricep Extensions – 20 IC

    Run a lap.

    Two Hand Rows – 20 IC
    Right arm rows – 10 IC
    Left arm rows – 10 IC
    Curls – 20 IC

    Right arm plank rows X 10 IC
    Left arm plank row X 10 IC
    Kettle Bell pull Throughs X 20 OYO,1 is 1
    Merkins – 20 OYO

    Run a lap.

    LBC’S X 25 IC
    Flutter Kicks with Kettle Bell Press X 20 IC
    Ukranian Douillies X 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Mardi Gras Mambo – from Willie

    7 pax gathered on Mardi Gras day at 5:00AM to start the festive day with a beatdown. The warmup consisted of the following all in cadence:

    SSHx20, Imperial Walkers x20, Hillbillies x20, Arm Circles x10, Grass Grabbers x10, Burpees x5

    The Pax moseyed to the parking lot close by, partnered up and did the following 100, 200, 300 exercises while the partner pax ran to the end of the parking lot and back.

    Merkins, Freddie Merks, Squats

    The rest of the workout consisted of the F3 card deck, 40 cards and a lap after 10 cards. Exercises were as follows:

    Hearts – Burpees
    Diamonds – Diamond Merks
    Clubs – LBCs
    Spades – SSH

    We ended the workout with round Mary and a COT. Always great to lead this group!