It was 52 degrees at the start. After a solid and assorted warm up we moved to the deck of cards to drive the rest of the beat down. Each suit represented an exercise. Aces were 14 reps thru 2’s as 2 reps. Clubs were jump squats. Spades were gas pumps. Hearts were hand release merkins. Diamonds were Freddie Mercurys with 2 as 1. There were two jokers and we told bad jokes when they came up. We got thru the deck with 3 minutes to spare The last minutes were spent on YHC’s 3 favorite lower body stretches. Dark Wing prayed us out and he prayed for a safe trip and obstacle course for our many F3 Northshore Brothers going to TX this weekend.
Tag: Barely Legal
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Round Robin – from Fletch
Four pax showed up on this cool morning and none had signed up for the Q, so we did a round robin warmup.
Thang, all pax grabbed coupons and proceeded to do a round robin workout with a mosey around the block on two occasions.
Barely legal prayed us out. -
Dora & More at The Gipper – from Einstein
A bit cooler morning at The Gipper this morning ~ 68 degrees.
Arrived with Hammer & Jose just finishing their private workout.
The usual suspects; Moby & Legal, arriving soon after, with BBQ & PI rolling in hot.
Jose blasts off to teach his studentsWarmup: all IC15x; toe touch, side staddle hops, arm circles, neck rolls, side to side stretch,
hi-jack hi-jills, butt kicks, high knees, scissorsThang-1: Mosey to the Justice Center for Dora 1-2-3:
Partner up for 100 merkins, 200 LBCs, 300 squats – with partner one running up the prominade, up the steps
and return run to continue with exercising partner two’s count. Flip FlopThang-2: Along the Justice Center side yard: sprint to tree/light post, do a burpee, repeating as we make our
way to the other side of the Justice CenterThang-3: at the Armed Forces memorial, partner up, While pax 1 bear crawls around the memorial…Pax 2 stays in plank position.
Flip flopThang-4: at the Armed Forces memorial, partner up, While pax 1 crab crawls around the memorial…Pax 2 stays in chill-cut
plank position. Flip flop.
T-Claps to BBQ and Legal for doing the crab crawl all the way around without stopping or modifying.Mosey back to the flag as time expires
PI prayed us out. And t-claps to PI who made the drive from Slidell to join us at The Gipper.
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Dora and 11s will do!! – from Shooter
5 Red pills 💊 this Gloom for 0600. Hammer was early with Jose 10k so 6 total. Nothing much this morning but a short warmup of 15IC Arm circles, Toe Touches, Good Mornings, Selflove and SSH.
Moseyed to the garage for a Dora
P1 Carolina dry docks, squats and Flutter kicks P2 back pedaling half and turn to sprint the remainder.
Moseyed to back of courthouse for 11s box jumps or step ups, bear crawl steps Merkins at the top.
Returned to AO for 4 core exercises 15IC Little Manny crunches, dying cockroach, penguins and 15 OYO leg raises..Prayed for safety with Helene approaching Florida and intentions for Fletches son in Orlando..
Until the next Gloom 👍🏼👊🏼✌🏼!!!
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Celeste and Lisa’s Donkey Kick-Off on the Escalator – from Russo
Great Saturday at the Lakefront
Warmup (10x – 15x IC)
Air presses
Torso twists
Self love
Toe touches
Grass grabbers
Hillbillies
High knees
Seal jacksThang: Mosey down Girod to the trailhead and back, stopping along the way for a round of “the escalator”, aka “Chewy’s Soduku. The concept: 10 exercises, 10 rounds. Rep count goes from 10 to 1. Next round: 10 rep count moves to 9, 9 moves to 8, rinse and repeat. At the end of 10 rounds, each of the 10 exercises will have been performed 55 times. Math!
The exercises:
Merkins
Partner Merkins
8 count body builders
Donkey kicks
Leg raises
Gas pumps
Jump squats
Imperial squat walkers
Star jumps
Murder BunniesSomewhere in the middle, to break up monotony and provide a little halftime entertainment, YHC challenged Bird to a “donkey kick-off”…select your winner and get it right, and you’re exempt from that round. The rules were not clear, nor was the starting gun, so despite YHC winning round 1, there was a round 2, won by Bird. Choosing to hedge the bet, we called it at a tie until further notice.
Back at the flag, we wrapped up with the COT, Name-o-Rama, and prayer, welcoming FNG Cankles!
Thank you all for participating in the now yearly tradition of forgoing at least one week of IronPax.
SYITG
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Nine-burpee-Eleven – from Einstein
As a memorial to all folks lost on Sept.11 2001 the pax did a coupon/block workout.
Each coupon exercise was 9 of something – a burpee – then 11 of the same thing.
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Cakewalk – from Russo
Warmup (10x IC)
Air presses
Torso twists
Self love
Toe touches
Grass grabbers
HillbilliesThang
Cakewalk as we moseyed around block by block – each year represented by the Billboard Number One song (to remain objective)46 IC SSHs
2023 Morgan Wallen “Last Night”45 Butt kicks
2022 Glass Animals “Heat Waves”44 High knees
2021 Dua Lipa “”Levitating”43 seal jacks
2020 The Weeknd “Blinding Lights”42 Plank Jacks
2019 Lil Nas X “Old Town Road”41 goof balls
2018 Drake “God’s Plan”40 squats
2017 Ed Sheeran “Shape of You”39 Hello Dollies
2016 Justin Bieber “Love Yourself”38 Calf raises
2015 Mark Robson “Uptown Funk”37 Apollo Ohno’s
2014 Pharrell Williams “Happy”36 Freak Nastys
2013 Macklemore & Ryan Lewis “Thrift Shop”35 step ups
2012 Gotye “Somebody that I Used to Know”34 flutter kicks
2011 Adele “Rolling in the Deep”33 cherry pickers
2010 Ke$ha “Tik Tok”32 Peter Parker’s
2009 The Black Eyed Peas “Boom Boom Pow”31 imperial walkers
2008 Flo Rida “Low”30 Shoulder taps (2 is 1)
2007 Beyoncé “Irreplaceable”29 American hammers
2006 Daniel Powter “Bad Day”28 Monkey Humpers
2005 Mariah Carey “We Belong Together”27 Merkins
2004 Usher “Yeah”26 Smurf jacks
2003 50 Cent “In Da Club”25 leg raises
2002 Nickelback “How You Remind Me”24 Rosalitas
2001 Lifehouse “Hanging by a Moment”23 crab jacks (crab position – think reverse
plank jacks)
2000 Faith Hill “Breathe”22 groiners
1999 Cher “Believe”21 Bear crawls (counting your right hand as a rep)
1998 Next “Too Close”20 murder bunnies
1997 Elton John “Candle in the Wind”19 Wide merkins
1996 Los Del Rio “Macarena”18 Bobby Hurley’s
1995 Coolio “Gangsta’s Paradise”17 crab cakes
1994 Ace of Base “The Sign”16 circle ups
1993 Whitney Houston “I Will Always Love You”15 Bulgarian split squats
1992 Boyz II Men “End of the Road”14 durkins
1991 Brian Adams “I Do It for You”13 big boy sit-ups
1990 Wilson Phillips “Hold On”12 LMCs IC
1989 Chicago “Look Away”11 diamond merkins
1988 George Michael “Faith”10 star jumps
1987 The Bangles “Walk Like an Egyptian”9 donkey kicks
1986 Dionne Warwick “That’s What Friends Are For”8 wife pleasers
1985 Wham! “Careless Whisper”7 merkins
1984 Prince “When Doves Cry”6 Boxcutters
1983 The Police “Every Breath You Take”5 Carolina dry docks
1982 Olivia Newton-John “Physical”4 SMCs (2 is 1)
1981 Kim Carnes “Bette Davis Eyes”3 jump squats
1980 Blondie “Call Me”2 burpees
1979 The Knack “My Sharona”1 minute plank
1978
Andy Gibbons “Shadow Dancing”COT, Name-o-Rama, and prayer to wrap up.
Thank you all for joining and SYITG
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Cakewalk – from Russo
Warmup (10x IC)
Air presses
Torso twists
Self love
Toe touches
Grass grabbers
HillbilliesThang
Cakewalk as we moseyed around block by block – each year represented by the Billboard Number One song (to remain objective)46 IC SSHs
2023 Morgan Wallen “Last Night”45 Butt kicks
2022 Glass Animals “Heat Waves”44 High knees
2021 Dua Lipa “”Levitating”43 seal jacks
2020 The Weeknd “Blinding Lights”42 Plank Jacks
2019 Lil Nas X “Old Town Road”41 goof balls
2018 Drake “God’s Plan”40 squats
2017 Ed Sheeran “Shape of You”39 Hello Dollies
2016 Justin Bieber “Love Yourself”38 Calf raises
2015 Mark Robson “Uptown Funk”37 Apollo Ohno’s
2014 Pharrell Williams “Happy”36 Freak Nastys
2013 Macklemore & Ryan Lewis “Thrift Shop”35 step ups
2012 Gotye “Somebody that I Used to Know”34 flutter kicks
2011 Adele “Rolling in the Deep”33 cherry pickers
2010 Ke$ha “Tik Tok”32 Peter Parker’s
2009 The Black Eyed Peas “Boom Boom Pow”31 imperial walkers
2008 Flo Rida “Low”30 Shoulder taps (2 is 1)
2007 Beyoncé “Irreplaceable”29 American hammers
2006 Daniel Powter “Bad Day”28 Monkey Humpers
2005 Mariah Carey “We Belong Together”27 Merkins
2004 Usher “Yeah”26 Smurf jacks
2003 50 Cent “In Da Club”25 leg raises
2002 Nickelback “How You Remind Me”24 Rosalitas
2001 Lifehouse “Hanging by a Moment”23 crab jacks (crab position – think reverse
plank jacks)
2000 Faith Hill “Breathe”22 groiners
1999 Cher “Believe”21 Bear crawls (counting your right hand as a rep)
1998 Next “Too Close”20 murder bunnies
1997 Elton John “Candle in the Wind”19 Wide merkins
1996 Los Del Rio “Macarena”18 Bobby Hurley’s
1995 Coolio “Gangsta’s Paradise”17 crab cakes
1994 Ace of Base “The Sign”16 circle ups
1993 Whitney Houston “I Will Always Love You”15 Bulgarian split squats
1992 Boyz II Men “End of the Road”14 durkins
1991 Brian Adams “I Do It for You”13 big boy sit-ups
1990 Wilson Phillips “Hold On”12 LMCs IC
1989 Chicago “Look Away”11 diamond merkins
1988 George Michael “Faith”10 star jumps
1987 The Bangles “Walk Like an Egyptian”9 donkey kicks
1986 Dionne Warwick “That’s What Friends Are For”8 wife pleasers
1985 Wham! “Careless Whisper”7 merkins
1984 Prince “When Doves Cry”6 Boxcutters
1983 The Police “Every Breath You Take”5 Carolina dry docks
1982 Olivia Newton-John “Physical”4 SMCs (2 is 1)
1981 Kim Carnes “Bette Davis Eyes”3 jump squats
1980 Blondie “Call Me”2 burpees
1979 The Knack “My Sharona”1 minute plank
1978
Andy Gibbons “Shadow Dancing”COT, Name-o-Rama, and prayer to wrap up.
Thank you all for joining and SYITG
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Round Robin at the Gipper – from Einstein
With no one signed up to que, a Round Robin was to ensue.
Moby started off the confusion with his slow cadence jumping jacks making us all look like a bunch of uncoordinated ballerinos. The warm up smoothed out as we made it around the group a couple of times.
DarkWing called an audible and we went and grabbed the cinder block coupons. Each pax chose a coupon exercise and mixed in with a few laps, time was up before we new it.
Moby prayed us out with intentions for BBQ’s nephew – a new kidney transplant recipient.
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Cool beatdown on a almost cool morning – from Mobydick
The Gipper opened with a cool breeze for a change. A six man pax was on hand for guided Tabata of seven exercises and three rounds. Jose 10K and Hammer were early birds. A brief period of stretches got us started.
YHC being the old grazer didn’t want to deprive the younger crowd of a full beat down dialed up a 1 min wo 30 sec rest Tabata of CFrogs/Squats/Crunches/SSH/Merkins/Toe touches/1min Run. Note the getting up and down between exercise by design to add another element. On your own pace guaranteed everyone got a full measure of what they needed including me.From the breathing and srainibg in the 3rd round mission accomplished.
COT and prayers of gratitude for or inner strengths closed out the morning.
