The deck of doom strikes again! A good warm up. Got the Thang we used a deck of cards. Each card represented the # of reps. We went round robin and each chose a different exercise. Moby Dick’s picks were a core theme. Fletch was heavy into Merkins. YHS had a hip therapy theme. The down rangers from Houston showed a little late. Pump Jack and Negotiator got some bad coordinates for The Gipper. They jumped right in and added some different exercises. We went an extra 5 minutes but still had 5 cards to go. Pump Jack was impressed by the respect x 1,2 and 3 in the PAX. Fletch prayed up out.
Tag: BBQ
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75 is the new 40 – from Mobydick
Cool and cloudy making for a good sweaty challenge. After a good warmup of ssh torso twists arm circles windmills good mornings grass grabbers calf raises cherry pickers it’s off to the first of four corners. Corner 1 is 20 freak nasties karaoke to corner 2 for 20 sumo squats back peddle (100 yards) to corner three for 20 big boys lunge to corner 4 for 20 merkins then side Lu ge 50yards turn and 50 more. Round two rinse and repeat only now it’s 25 reps. Third round is 30 reps. That adds up to YHC favorite number 75. Cap that off with 100 yard sprint to try to beat the old guy. They did but not by much. Back to the flag and finish with 5 minutes of stretch lead by BBQ the stretch master. COT and the old guy prayed us out.
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Repeat 52 Get-Up at The Gipper – from Einstein
Rainy morning, at The Gipper, and hard to find any dry spots.
WARMUP: all IC15x; toe touch, side staddle hops, snap-crackle-pops,
shoulder rolls, etc.THANG: Deck of Doom – each player chooses the exercise when their suit is drawn.
with the usual rule; everyone has to get up off their six
between card draws – hence the 52 get-ups.Diamonds – BBQ
Clubs – Mobydick (with any more weight loss, Moby will have to be renamed to Flipper)
Spades – Einstein
Hearts – Barely LegalJoker – bear crawl, sprint with back peddle
Mary: no time
BBQ prayed us out
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11 is the number and theme! – from BBQ
A beautiful morning! A mighty 6 in the gloom and beating it down hard. A lengthy and assorted warm up. Some new ones. The thang was an 11 on the ramp. We started with 10 burpees up top and 1 Cooper Head squat at the bottom. Burpee #’s descended each lap and squat #’s ascended. A mosey-run down one level and mosey-run backwards half way up and forward the other half. Post 11 we walked sideways with small steps in a bent position across the top level. We added a mix 2 reps of 11 Freak Nasties, 2 reps of 11 of knee bends and one rep of 11 calf raises. We ended with a few minutes of hamstring and hip stretches. The announcement was the F2 at Legals on May 10. Dark Wing Duck strongly prayed us out.
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Seventy-five and Still Alive – from Mobydick
Under a full moon in wx to die for the combined pax of A1c and The Splash Pad came to get her to help YHC celebrate surviving and thriving with an All out workout for my 75th birthday. It was a pleasure be able to Q a wo that got some sweat out of some of the most season of us. A full body warmup with 75 reps of SSH Grass grabbers windmills high knees torso twist hi jill hi jack etc preceded the Thang. A mossey to the top of the garage ramp and a first of five sets of 15 dips With a run to the bottom of the ramp for the second set of 15 and back to the top for the third set you get the pix. For a total of 75 reps . Rinse and repeat with leg lifts, crunches, wife pleasers something else something else. Mix up the 25 or so runs up and down the ramps with backpeddles karaoke lunges etc and a good solid All Out workout that 8 years ago would have killed yours truly. But with the support and encouragement of my F3 buddies Thai old man that would have been headed for the home is now able handle all with grace. Thanks to you all.
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F3 A to Z – from Bushwacker
It’s a rare thing that seems to happen just a hand full of times a year, and when it happens it makes me envy my future self. That thing is the opportunity to visit F3 Northshore’s own Retirement Village in downtown Covington, also known as the Gipper.
So YHC figured he ought to throw down an equally, if not more, rare beatdown to the the PAX that make a 44 and 46 year old, respectively, the “kiddos” of the AO…WARMORAMA
In the interest of time Q kept it short and sweet and covered all the basics:
All IC x10:
Torso Twists
Self Love
Hi Knees
Butt KicksTHANG
The rep counts varied, as did IC vs OYO, but here’s a complete list of the exercises grumblingly (new and appropriate adverb) completed by the assemblage of PAX with the combined “experience” of more than 340 years:
Absolution
Big Boy Sit Ups
Cut-a-Flip
Dying Cockroach
E2K
Freddy Mercurys
Guantanamo
Hundreds
Indian Crab Walk(missed you Legal!)
Jackees
Killer B’s
LLCoolJs
Monkey Humpers
Never Cross Dolly
Obamas (Tanks’s favorite!)
People’s Air Press
Quixote (new exercise)
Rochamburpees
SSH
T Merkins
Upstraddle Hop
Van Godas
Werkins
XYs
Yurpees
Zombie CrunchesAnd so you see, from A to Z the PAX put in the work. Though grumbles did bely the fact that some of them did hurt. But certainly you’ve heard it said “no pain, no gain”, it’s true. So post tomorrow, if you dare, cause Wacker’s got that Q too!
SYITG
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SIR LUNGE-A-LOT rerun at the A1c – from Einstein
Cool this morning, on this second day of Spring, at the A1C ~ 41 degrees.
Beautiful Moon according to BBQ – a waning gibbous according to MobyWARMUP: all IC15x; toe touch, side staddle hops, snap-crackle-pops,
shoulder rolls, high jack hi jills, book covers, popeyes, shoulder shrugs, butt kicks,
high knees, etc.THANG:
Set 1 12 forward reaching lunges
12 regular merkins
repeat above set 1 sequence 2 more times
mosey down the stairs, then run up the rampsSet 2 12 lateral reaching lunges
12 pike merkins
repeat above set 2 sequence 2 more times
mosey down the stairs, then run up the rampsSet 3 12 posterior reaching lunges
12 scapula merkins
repeat above set 3 sequence 2 more times
mosey down the stairs, then run up the rampsMary: upper deck for some star jacks, dirkins , irkins, rocky balboas, freak nasties,
and a set of BBQ’s hip openersMoby prayed us out with intentions for Jose10K’s mom.
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Not Counting Reps Just making the Reps Count – from Mobydick
After a thorough warm up and a sprint to the rock garden the real work begins. Pax selects their favorite rock with the idea of working one arm at a time. The goal is not to count Reps. The only count is “And one more” til there aren’t any left. Curls, presses, to exhaustion with each arm. It took a while. Slow and full did the trick. Over head curls and sumo squats til there wasn’t another one in the tank with a coupons and then fast mossey back to the trailhead and leg lifts and wife pleasers till it burned took us to the end. COT and YHC prayed us out
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LUNGE-A-LOT at The Gipper – from Einstein
Cold, rainy, and windy at The Gipper this morning.
WARMUP: toe touch, windmills, side straddle hops, shoulder rolls, hi-jack hi-jills, butt kicks, high knees,
snap crackle pops, etc.THANG:
Set 1 12 forward reaching lunges
12 lateral reaching lunges
12 posterior reaching lunges
12 merkins
repeat above set 1 sequence 2 more times
run a lap around the Covington water towerSet 2 12 forward reaching lunges
12 lateral reaching lunges
12 posterior reaching lunges
12 pike merkins
repeat above set 2 sequence 2 more times
run a lap around the Covington water towerSet 3 12 forward reaching lunges
12 lateral reaching lunges
12 posterior reaching lunges
12 calf raises
repeat above set 3 sequence 2 more times
run a lap around the Covington water towerSet 4 8 T supermans
8 Y supermans
8 W supermans
repeat above set 4 sequence 2 more timesMary finished with stretching planks – 5 each side
and a set of BBQ’s hip openersT-Claps to Moby for running the lap around Covington – and leading the pack!
And T-Claps to all for posting in the lousy weatherBarely Legal prayed us out.
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Plenty of Love at the A1C! The 4 Core on the Northshore – from Jose10k
Ah, Valentine’s Day at the A1C—love was in the air, and so was the smell of cold sweat and regret. The Original Four—Einstein, BBQ, Moby, and YHC—showed up ready to conquer the cold like it owed us money. Unfortunately, Darkwing Duck hit the snooze button on his hibernation alarm, leaving us to brave the elements without his quacking commentary.
We kicked things off with some “Fly, Eagle, Fly” arm exercises, because nothing says “good morning” like reminding BBQ that his Chiefs got plucked by the Eagles in the Super Bowl. BBQ took it like a champ, focusing on Travis Kelce, Taylor Swift, and his bromance with Patrick “Mahomey” to power through.
Once properly warmed up and full of Super Bowl smack talk, we moseyed down to the parking garage for a “simple” workout—because nothing involving merkins, squats, sit-ups, and running a quarter mile repeatedly ever stays simple. The goal? Clock some mileage while our lungs begged for mercy. Ten merkins, ten squats, ten big-boy sit-ups, and off we went—rinse, repeat, and pray. By the time we hit 2.25 miles, the parking garage was filled with enough grunting to make the uninitiated concerned.
Then came circle time, where we caught our breath and dissected the Super Bowl halftime show. Consensus: the pregame music was better than Rihanna’s halftime performance, but at least no one tried to explain the Taylor-Travis relationship as some kind of cosmic marketing ploy.
To wrap it up, YHC got sappy. It’s Valentine’s Day, after all, and six years ago to the day, I met my beautiful wife and started the greatest romance story since Harry met Sally, Johnny and June—or at least since Travis met Taylor LOL. I guess I need to show some love to our cross town rivalries at the Splash Pad. I think one or two of them post every now and again. Gentlemen, take care of your wives, your M’s, and remember that flowers and chocolate might keep you out of trouble, but burpees won’t save your marriage.
See you in the gloom!
