It’s Tusnami! Fast group ran street car line past Washington and back for 5miles at just under 9 min pace! The pacers headed around the fly for 3.2 at 10:30 pace.
Tag: Bad Moon
-
Split Waves – from Sea Man
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.
-
Venti Run #12 – from Sea Man
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.
-
– from Sea Man
Morning awaited the Venti as we ventured down the path! We greeted the older couple on their morning walk, passed the wife and witness protection husband as they made their lap. Encountered a lost driver who decided to drive her Prius around the park. Along the levy path we were passed by 1 semi polite cyclist, along with 1 unlighted aspiring cyclist, and greeted the Ochsner engineer on his way to work. At the Cooter Brown turn off, Bad Moon riddled with guilt from Maria, continued to run, while the rest of us sojourned on to Star Bucks. 4 Coffees and waters were ordered. Grumpy baristas didn’t understand the need for the waters first.
*Disclaimer – the comfortable pace of the Venti is a great intro for those returning for hiatus or as an introduction.
-
If your being criticized! – from Sea Man
A warm damp morning awaited the Venti as we ventured down the path! We greeted the oder couple on their morning walk, passed the wife and witness protection husband as they made their lap. 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, Badmoon riddled with guilt from Maria, continued to run, while the rest of us sojourned on to Star Bucks.
*Disclaimer – the comfortable pace of the Venti is a great intro for those returning for hiatus or as an introduction.
Of note, the Venti started after a colleague of my wife, committed suicide, leaving behind a wife and 2 kids. The slower pace is to allow more F2, but enough F1 to justify a coffee
https://obits.theadvocate.com/us/obituaries/theadvocate/name/justin-ehrenwerth-obituary?id=51923794
-
If your being criticized! – from Sea Man
A warm damp morning awaited the Venti as we ventured down the path! We greeted the oder couple on their morning walk, passed the wife and witness protection husband as they made their lap. 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, Badmoon riddled with guilt from Maria, continued to run, while the rest of us sojourned on to Star Bucks.
*Disclaimer – the comfortable pace of the Venti is a great intro for those returning for hiatus or as an introduction.
Of note, the Venti started after a colleague of my wife, committed suicide, leaving behind a wife and 2 kids. The slower pace is to allow more F2, but enough F1 to justify a coffee
https://obits.theadvocate.com/us/obituaries/theadvocate/name/justin-ehrenwerth-obituary?id=51923794
-
Running and core work – from Landing Strip
Warmup
-Mosey to corner of St. Charles and Calhoun for 20x SSH, 20x windmills, and a 20 count standing toe touch.Tha Thing
-Indian ran to corner of Calhoun and Willow for 50 LBCs OYO
-Mosey to Yulman Stadium parking garage for a run backwards up the ramps and forwards on the flats
-50 LBTs OYO at the top
-Down the stairs, through campus via an Indian run down McAllister Drive to the rec center garage
-Run up the ramps and lunge walk the flats
-J-Lo ring of fire at the top
-Mosey over to WPM, up the stairs and down and back to the flagWe covered more than 5k (and some elevation) this morning. I hadn’t Q’d (or posted) at WPM for a minute, so it was good to see some familiar faces. Have a great weekend!
-
Wolf Pack Mountain – Burpee Palooza Ring of Fire – from Willie
The PAX gathered for 530AM sharp at the WPM meeting spot on St. Charles Ave, where I announced the standard disclaimer. I also had my Bluetooth speaker and playlist at the ready. The rules are pretty simple for my music. Any PAX can skip a song, but it will trigger a 10 burpee penalty for the whole group, and there are no back-to-back skips…sorry Catfish:(). O’Douls had the honor of shuffling the songs, and it landed on “The Children will Listen” by Barbara Streisand…. The entire PAX declared a skip, and we did 10 burpees out of the gate!
We moseyed over to the base on WPM to warm up with the following exercises all in cadence:
SSHx20, Imperial Walkersx20, Hillbilliesx20, Self lovex20, Grass Grabbersx10, Arm Circles F/Bx10Once the warmups were complete, the PAX ran up the mountain stopping at each level for a Ring of Fire. All inclines were run up backwards.
Monkey Humpers 20 total, next PAX starts at 10. Hold Al Gore while you wait.
Couch skipped with 5 seconds left of the “Humpty Dance” – PAX did 10 Burpees.
Low slow Squats 20 total, next PAX starts at 10. Hold Al Gore while you wait.
Douille skipped “It’s Raining Men” – PAX did 10 Burpees.
LBCs 20 total next PAX starts at 10. Hold a hip bridge (wife pleaser) while you wait.
Merkins 20 total next PAX starts at 10. Hold plank while you wait.
Mountain Climbers 20 total next PAX starts at 10. Hold plank while you wait.Once at the top of the mountain, I had a surprise for the PAX. Instead of a traditional ring of fire, we had Burpee Palooza Ring of Fire. Each PAX was singled out to name the artist of the current song. We did 3 burpees as a group as the new song played. Once the burpees were done, the PAX next up in the ring of fire had to name the artist of the song, if he missed it, another 5 burpees ensued, if he got it correct, we did 10 Squats. We made it through 7 of the 21 PAX in the ring before heading back to the flag. Let’s just say we did a lot of burpees, and I will leave it right there.
Here is a list of the songs that were played in the Burpee Palooza Ring of Fire:
Get Ready – DJ Jubilee
Da’ Dip – Freak Nasty
Shake it off – Taylor Swift
For Those About to Rock – ACDC
What a Fool Believes – Doobie Brothers
Let’s Dance – David Bowie
What Does the Fox Say? – YlvisWe made it back to the flag right on time and closed out with the COT. It’s always an honor to lead this group of great men. Already looking forward to next time!
-
In Honor of Old Yankee – from Hawgcycle
I asked Chat GPT to right the backblast as a song in the style of Yankee Doodle Dandy. Enjoy.
(Verse 1)
Hawgcycle led us up the hill, in honor of old Yankee,
To Wolfpack Mountain, with a thrill, we joined his workout frenzy.
With 27 Pax, we gathered there, for a celebration so grand,
For our friend Yankee, beyond compare, we formed a mighty band.(Chorus)
Hawgcycle led us up the hill, in honor of old Yankee,
We did his favorite workouts still, to make him feel quite cranky.
We exercised with all our might, to celebrate his birthday right,
Hawgcycle led us up the hill, in honor of old Yankee.(Verse 2)
We started with a 4x4x48, just as Yankee desired,
Four burpees every four, no time to grow tired.
Side Straddle Hop, a challenging feat, to end in perfect sync,
Angie’s List struggled with the beat, but we laughed, not a blink.(Chorus)
Hawgcycle led us up the hill, in honor of old Yankee,
We did his favorite workouts still, to make him feel quite cranky.
We exercised with all our might, to celebrate his birthday right,
Hawgcycle led us up the hill, in honor of old Yankee.(Verse 3)
Imperial Scott Walkers, we marched with pride,
Bill Buckners, oh, the Red Sox’s ride.
Climbing mountains, reaching peaks, conquering what we dared,
For Yankee’s tribute, strong and sleek, his spirit in the air.(Chorus)
Hawgcycle led us up the hill, in honor of old Yankee,
We did his favorite workouts still, to make him feel quite cranky.
We exercised with all our might, to celebrate his birthday right,
Hawgcycle led us up the hill, in honor of old Yankee.(Verse 4)
A Dirty McDuece, exercises galore, we pushed our limits high,
Merkins, LBCs, and so much more, reaching for the sky.
Running laps, up stairs and ramps, the energy burning bright,
Hawgcycle’s tribute, like a champ, a challenging delight.(Chorus)
Hawgcycle led us up the hill, in honor of old Yankee,
We did his favorite workouts still, to make him feel quite cranky.
We exercised with all our might, to celebrate his birthday right,
Hawgcycle led us up the hill, in honor of old Yankee.(Verse 5)
Levee to the Chevy, a backwards race, we faced it with a grin,
Bobby Hurleys, partners switch their place, determination from within.
To the flag we ran, spirits held high, eight-count body builders soared,
Yankee’s honor reaching the sky, our bond forevermore.(Chorus)
Hawgcycle led us up the hill, in honor of old Yankee,
We did his favorite workouts still, to make him feel quite cranky.
We exercised with all our might, to celebrate his birthday right,
Hawgcycle led us up the hill, in honor of old Yankee.(Verse 6)
Yankee Aggressor, Southern Gentlemen’s pride, we gave it all we had,
With four burpees, side by side, laughter filled the squad.
In unity, we stood so tall, with gratitude in our heart,
For Hawgcycle and Yankee’s call, a friendship to never depart.Chorus)
Hawgcycle led us up the hill, in honor of old Yankee,
We did his favorite workouts still, to make him feel quite cranky.
We exercised with all our might, to celebrate his birthday right,
Hawgcycle led us up the hill, in honor of old Yankee. -
Step Back, Security Coming Through – from Willie
One of the ways we earned money for our fraternity was to work as security guards for concerts at the UNO Lakefront Arena. I was able to see several great bands over the years! I created a playlist for this workout of songs from bands that I worked security for back in the 90s. Not all of the shows were for popular bands, so there are a few doozies in the playlist too. If one of the PAX wanted to skip a song, the entire PAX did 10 burpees. Only one skip was allowed at a time, you cannot skip two songs in a row. Oduls hit shuffle, and we were off, “Everything Zen” by Bush blaring, on our way for a warm up at the base of the big mountain. The following were done in cadence:
SSHx20, Imperial Walkers x20, Arm Circles F/B x10, Grass Grabbers x10, Hillbillies x20Between Arm Circles and Grass Grabbers, “Children Will Listen” by Barbara Streisand played and was promptly skipped by Jingle Vader. 10 Burpees for the PAX.
Next we broke into two lines and did an Indian Run to the 4th floor. YHC was running with the speaker in the center of the lines to make sure everyone was enjoying the music.
Once we were on the 4th floor, we circled up for a Monkey Humper ring of fire. This was hilarious to watch! The PAX were holding Al Gore, one Pax did 20 MHs, the next started at 10, and so on… Next was a more traditional Merkin ring of fire with a 15 and 10 split while we are all holding plank.
Before starting the Merkin Ring of Fire, ole Babs struck again with “You Don’t Bring Me Flowers.” Couch skipped, PAX did 10 Burpees
We proceeded to the top of the Mountain mosying on the flats and running backwards on the incline. At the top I called for a 20 count from Manchovy. We had a mid-workout stretch (We don’t stretch enough) immediately following.
The next thang were BLIMPS down the Mountain. 5 Burpees to start on the top floor, then 10 Lunges on the next floor down, followed 15 IWs, 20 Merkins, 25 Plank Jacks, and 30 Squats on the 1st floor. We hit a run of good music, so there were no more skips to this point.
Next we ran to Rosy Palm Court for a little Mary all exercises in cadence. I led off with Penguins x15, Angie’s List was next with 30 LBCs, King Kong with 20 Hello Darlenes, Gabby with 15 Crunchy Frogs.
Right when we were about to head back to the flag, Douille called skip on “Hey Jealousy” by the Gin Blossoms… The PAX did 10 Burpees. No one plays the villian role better than Douille!
We ended with a COT then adjourned for coffee at PJs. Its always an honor to lead this group of great men!
