It was a team effort. The mighty four rotated exercises and had a wonderful beat down. There were so many and I can not recap. All good! Barely Legal added two runs around the block for some aerobics. COT and prayer out by Legal. It was a fun PAX.
Tag: Barely Legal
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Dora at The Gipper – from Einstein
Fair Weather this morning at the Gipper – mid 60s
Warmup: toe touch, sshops, arm circles, imperial walkers, hi jack hi jills, hillbillys,
peter parkers, snap crackle pops, and moreThang: mosey to the St. Tammany Courthouse promenade for Dora-1-2-3
partner up, 100 merkins, 200 lunges, 300 squats. While one partner works on the totals the other partner runs up the runway, up the stairs, perform one burpee, then back peddle , side shuffle or karaoke back to relieve partner.Mosey back to the flag.
Mary: round robin of core, each pax picks a favorite; box cutters, crunches, leg lifts, American hammers, crunchy frogs, Ja-Lo(s)
Returning Guest Pax Dinghy did the prayers honors
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Therapy – from Jose10k
Deja vu? I started the morning like last week: alone. I felt like Russo, all alone. This worked out for me . I needed the time to clear my head, find some inner peace, found a pace I haven’t had in about 3 years. Maybe the 10k doesn’t have any more runners I thought…Until I turned the corner at mile 4.25 and ran across Legal and Tarheel. So there are still runners at the 10k!!!
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BLIMPS in Covington – from Fletch
Warmup: 15 IC, Self Love, Grass Grabber’s , Merkins, Arm Circles (forward and back), Windmills, Plank Jacks, High Jack High Jill, Imperial Walkers, Shoulder Tap Merkins.
Thang: 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats. Mosey to the caboose and do Burpee’s. Mosey to the next corner and do Burpee’s and Lunges. Mosey to the Taj Mahal and do Burpee’s, Lunges and Imperial Walkers. Around this time Mobydick went lame on us and couldn’t complete the run portion so we did side shuffles and back pedals between sets, in the parking lot, to complete the BLIMPS. We then made our way to the rock pile for 3 sets of bent over rows, curls, presses, tricep extensions and round the world ( rotate weight around cranium) both directions, all without putting the weight down. Moseyed back to the Gipper and a set of LBC’s and Flutter Kicks. Fletch prayed us out. Thanks for the Q. See you in the gloom. -
Route 66 at The Gipper – from Einstein
A pleassnt 66 degrees at The Gipper this morning.
After a quick warm-up we headed off onto Route 66. Eleven stops where we did 6 exercises;
6 burpees, 6 Sister Mary-Catherines(2×1), 6 squats, 6 backward lunges(2×1), 6 scissors(2×1), and 6 star jacks. Moseying between stops added up to be several miles – maybe 6 or so.
Happy Birthday BBQ! – he’s 66 y.o. as of yesterday.
Barely Legal prayed us out. -
The whole abs and nothing but the abs – from Mobydick
After a brief delay due to technical operations errors the pax preped for the thang with some SSH GG SL OHR NR x15 or so. Then a workout curated by Sworkt. With an ipad guiding pax did 30 sec intervals of practically every core exercise known to man with 5 sec transitions and 30 second break every 4 exercises. A good sweat worked up by all even on a most pleasant morning. COT and Dark Wing prayed us out
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Escalating IPC – from Russo
75 degrees to start this morning, for a split IPC / non-IPC beatdown at the lakefront.
Warmup – there was one, but Jose had YHC distracted with discussion of soft hands, tailbone skin, and defibrillators.
Thang
7 for IPC week 2 (lots of running, modified burpees and merkins) and 5 for non-IPC, including Steve who joined us about halfway through because the 4 of us were basically camped out in front of his house arguing about the merits of Notre Dame’s schedule and the coaching acumen of Brian Kelly.
Non -IPC was what YHC calls the Escalator: 10 round of 10 exercises. Each exercise gets a rep count from 1 to 10 depending on round. 55 reps for each total. Or, as Chewy succinctly summarized: “So, Soduku?”
Exercises
– Partner merkins
– Jump squats
– Leg raises
– Star Jumps
– Imperial squat walkers (2 is 1)
– Donkey kicks
– Big boy sit-ups
– Wide merkins
– Kid N Plays (2 is 1)
– Murder bunniesCOT, NOR, Annoucements, Prayer. Big thanks for the healthy Cowbell twins, special intentions for Egg Toss’ mom, Steve’s MIL, and JV’s sister.
Turkey trot is coming, sign up to Q, show up to get beatdown. Step out of your comfort zone and make a weekday beatdown, even if it has to be the A1C.
I appreciate all of you HIM. SYITG
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Time for cake (and fall?) – from Russo
MUCH better weather all of a sudden today for a split beatdown. YHC, who is hot and sweaty when it’s a December morning, might even call is “mildly pleasant”. Up is down. Down is up. Cats and dogs living together. REGARDLESS, what a blessing some relief from the oppressive heat was.
Warmup (10x, all IC)
-Torso Twists
-Toe touches
-Arm circles
-Grass grabbers
-Cherry pickersThang: While Grundy took half the pax in an IPC with coupons and AMRAP and burpees and pain, YHC took the other half on a cakewalk around the lakefront.
The cakewalk order:
45 Seal jacks
44 High knees (2 is 1)
43 SSHs
42 Plank Jacks
41 goof balls
40 squats
39 Hello Dollies
38 Calf raises
37 Apollo ohnos
36 Freak Nastys
35 step ups
34 flutter kicks
33 butt kicks IC
32 Peter Parker’s
31 imperial walkers
30 Shoulder taps
29 American hammers
28 Monkey Humpers
27 Merkins
26 Smurf jacks
25 wife pleasers
24 Rosalitas
23 crab jacks (crab position – think reverse plank jacks)
22 groiners
21 Bear crawls (counting your right hand as a rep)
20 murder bunniesAt this point, we said hello to a gentleman (Tom) working on his boat. Pik EHed him and he joined us for the rest of the walk. Come to find out, he knows Steve and Bird. Here’s to his rejoining is soon and getting a proper F3 name.
19 Wide merkins
18 Bobby Hurley’s
17 crab cakes
16 circle ups
15 Bulgarian split squats
14 urkins
13 Sister Mary Catherine’s
12 LMCs IC
11 diamond merkins
10 star jumps
9 donkey kicks
8 8 count body builders
7 merkins
6 Box cutters IC
5 Carolina dry docks
4 Wife pleasers
3 jump squats
2 burpees
1 minute plankCOT, name-o-rama, announcements, and prayer closed us out. Prayers for our brothers running the 5k today, a special intention from Zoolander, and a successful delivery for Cowbell and his M on twins A and B (soon to be renamed) this week.
Here’s to a good week for all.
SYITG
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A/O for the Aging – from Einstein
Just the old guys at The Gipper this morning – our pill of choice -> Geritol.
Somewhat pleasant weather with temps in the mid 70s.After a strong warmup, we picked up some cinder blocks and tossed them around for awhile.
BBQ did the prayer
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Hot and Sweaty – from Mobydick
It was Hot. So whats new. YHC picked up the Q minutes before the beat down so improve was the catch word. After a thorough stretching with Torso twists big arm circles grass grabbers windmills side straddle hops neck rolls ankle rolls for about 10 minutes it was off to the coupon pile. The thang was a 1min work 1 min rest tabata. Starting with presses then rows. Next on our sticks for crunchs and chest presses followed by squats and kettles. Time allowed 2 1/2 rounds tgen finished iff with rifle carry coupons back to the pile. Countarama and COT and we are done. Didnt count reps but it felt like a lot.
