We heard the Penguins were flying to the North Pole and decided to lay down on the banks of the Audubon Lagoons.
The PAX were motivated to perform some Nickles and Dimes. 50 Penguins or Core exercise and 10 merkins, shoulder taps, or squats at each 3rd running man. We finished with Penguin Ring of Fire!!
Subprime, Strings, Voila, Couch, Big Willie, Blowout, SOGO, and Almonaster
YHC Cashbar,
Warmup: (In Front of Tulane)
30 Side Straddle Hop IC
10 Merkins IC
15 LBCs OYO
10 Burpees OYO
Workout: (Big Mountain)
Run up 2 stories, go down stairs 1
Floor 2: 10 Merks, 20 Squats, 30 LBCs
Floor 3: 10 LBCs, 20 Merks, 30 Squats
Floor 4: 10 Squats, 20 LBCs, 30 Merks
Floor 5: 10 Burpees, 20 Lunges, 30 Big Boys
(Skipped Floor 6 due to lack of an 8th Floor)
Floor 7: 10 Big Boys, 20 Burpees, 30 Lunges, + Mary
Run back to Flag:
Count off
Name-o-Rama
Announcements
Intentions
Thanks for giving me the chance to Q,
-Chashbar
Running Man Re-dux!
PAX:
– Subprime
– Big Willie
– Blowout
– Almonaster
Mosey to grassy area near WWI Memorial.
Warmup:
Stretch
SSH – 20 IC
Arm Circles – 10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 IC
The Thang:
Mosey around the track to stop at the 2nd running man first then back to the start, repeat until heading back to the flag. Starting with 5 burpees first and every stop back at the starting point.
List of exercises at each running man listed below:
2 – Squats – 20 IC
4 – Merkins – 20 IC
6 – LBC’s – 20 IC
8 – Lunges – 20 IC
10 – Incline Merkins – 20 IC
12 – Vladimir Douille’s – 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements,
Intentions
Prayer
Thanks for the Opportunity to Lead!
Running Man Re-dux!
PAX:
– Subprime
– Big Willie
– Blowout
– Almonaster
Mosey to grassy area near WWI Memorial.
Warmup:
Stretch
SSH – 20 IC
Arm Circles – 10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 IC
The Thang:
Mosey around the track to stop at the 2nd running man first then back to the start, repeat until heading back to the flag. Starting with 5 burpees first and every stop back at the starting point.
List of exercises at each running man listed below:
2 – Squats – 20 IC
4 – Merkins – 20 IC
6 – LBC’s – 20 IC
8 – Lunges – 20 IC
10 – Incline Merkins – 20 IC
12 – Vladimir Douille’s – 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements,
Intentions
Prayer
Thanks for the Opportunity to Lead!
Mercs and Burps!
PAX:
– Willie
– Blowout
– Dry Socket
– Chiquita
– Crop Top
– Bullseye
– Subprime
– Almomaster
Warmup:
Mosey to the Tulane Breezeway.
Side Straddle Hops – 20
Arm Circles -10 IC
Imperial Walkers – 10 IC
Reverse Arm Circles – 10 IC
The Morpheus – 10
Balance on 1 foot for 10 seconds – Each Foot
Grass Grabbers – 10
Wind Mills – 10 IC
Mountain Climbers – 10 IC
The Thang:
Mosey to the Sugar Bowl Turf field.
Bear crawl to the four white lines stopped at each line for 5 merkins. 20 merkins total. Ran back stopping at each line for 5 Burpees. 20 burpees total.
Repeat with karaoke there and shuffles back. 20 merkins and 20 burpees again!
Mosey to the Grotto.
Incline Merkins – 20 IC
Dips – 20 IC
Decline Merkins – 20 IC
Run a Lap around the parking Lot
Squats – 20 IC
Right Leg Lunge – 10 IC
Left Leg Lunge – 10 IC
Bobby Hurleys – 20 IC
Run a Lap around the Parking Lot
Mary:
LBC’s – 25 IC
Straight leg extension – 60 seconds
Willy’s Penguins – 20 IC
Vladimir Douillie’s – 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
RCR Warmup!
PAX:
– Couch
– Stork
– Subprime
– SOGO
– Walker
– Blowout
– Manchovy
– Almonaster
Warmup:
Mosey to our warmup spot on the track:
Side Straddle Hops – 20
Arm Circles -10 IC
Reverse Arm Circles
Imperial Walkers – 10 IC
The Morpheus – 10
Balance on 1 foot for 10 seconds – Each Foot
Grass Grabbers – 10
Wind Mills – 10 IC
Mountain Climbers – 10 IC
The Thang:
Running Man Burpees!
– We left the warmup spot and stopped at our first running man. 5 burpees and then 5 more at every third running man. We completed 100 burpees on our trip around the track!
Mary:
LBC’s – 25 IC
Flutter Kicks – 20 IC
Freddie Merc’s – 20 IC
Angry Roach – 20 IC
Vladimir Douille’s – 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
RCR Warmup!
PAX:
– Couch
– Stork
– Subprime
– SOGO
– Walker
– Blowout
– Manchovy
– Almonaster
Warmup:
Mosey to our warmup spot on the track:
Side Straddle Hops – 20
Arm Circles -10 IC
Reverse Arm Circles
Imperial Walkers – 10 IC
The Morpheus – 10
Balance on 1 foot for 10 seconds – Each Foot
Grass Grabbers – 10
Wind Mills – 10 IC
Mountain Climbers – 10 IC
The Thang:
Running Man Burpees!
– We left the warmup spot and stopped at our first running man. 5 burpees and then 5 more at every third running man. We completed 100 burpees on our trip around the track!
Mary:
LBC’s – 25 IC
Flutter Kicks – 20 IC
Freddie Merc’s – 20 IC
Angry Roach – 20 IC
Vladimir Douille’s – 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
A real Cold Front!
PAX:
– Strings
– Blowout
– Almonaster
Warmup:
Side Straddle Hops – 20
Arm Circles -10 IC
Imperial Walkers – 10 IC
Hill Billy’s – 10 IC
Reverse Arm Circles – 10 IC
The Morpheus – 10
Balance on 1 foot for 10 seconds – Each Foot
Grass Grabbers – 10
Wind Mills – 10 IC
Mountain Climbers – 10 IC
The Thang:
We have a perfect figure 8 parking lot by the Clubhouse that we used to run laps intertwined with stretching and exercises. Ran over 2 miles!
Run a Lap
Hip joint and flexor stretches, both legs
Run a Lap
Hamstring stretches – both legs
Run a Lap
Slow Merkins – 20 IC
Run a Lap
Low Slow Squats 20 IC
Run a Lap
Leg stretches, right middle, and left
Run a lap
Mary
LBC’s – 20 IC
Freddie Mercuries – 20 IC
Hello Dollies – 20 IC
Angry Roach – 20 IC
Penguins – 20 IC
Douillie’s – 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
Only 7 Pax showed up on this Sunday over the Memorial Day weekend. We had 15 Pax last weekend with Blowout’s Q. But no backblast on that record day.
Warm-ups
Thang 1
Picked a partner – while a Pax was running to the stop sign and back, the other partner was doing curls. Flap Jack.
Then to Goblet Squats. Flap Jack.
Then to flutterkicks with bell. Flap Jack.
Then to Curls again. Flap Jack.
Then to alternate step ups with bell. Flap Jack.
Then to Helly Dollys with bell. Flap Jack.
Thang 2
Short walk to the overpass by the zoo entrance. With the same partner….
While one partner was wall sitting with the bell in a squat position, the other Pax lunge walked with the bell to the parking lot and back. Flap Jack.
Then while one partner was wall sitting with the bell over his head, the other Pax overhead carry walked to the parking lot and back. Flap Jack.
Then while one partner was wall sitting with the bell in forward arms extension position, the other Pax suitcase carried the bell to the parking lot and back. Flap Jack.
We rinsed and repeated Thang 2 with a shorter distance in the 2nd round.
Thang 3
We circled up and did the following:
1 – single hand snatches x 10 on each side on your own.
2 – Clean and Jerk x 10 on each side on your own.
3 – single arm kettlebell swings x 10 on each side on your own.
Finished it out with stretches.
Only 3 of us made it to coffeeteria. JV and I treated Sogo breakfast at Panola Cafe for his birthday few days ago.
SYITG
King Kong
The Afternoon Delight relocated from its typical AO location to the City Park Mothership for ann Afternoon Delight German edition. We started the workout with a disclaimer and we set off to warm up in the field adjacent to NOMA. I did put together a German Delight playlist littered with the “Chicken Dance” throughout. If the Chicken Dance came up, that was 5 Burpees for the PAX. It hit us on the first SONG! The warm up consisted of the following all in cadence:
SSHx20, Arm Circles F/Bx10, Imperial Walkersx20, Mountain Climbersx20, Downward Dog stretch for 15 seconds.
Next we partnered up at the foot of NOMA for a DORA 123 German style. Exercises were 100 LBTs (2/1), 200 Shoulder Taps (1/1), 300 Rocky Balboas (2/1). During thee transition from running to exercising each pair had to doe si doe reminiscent of Clark Griswald German dancing during Oktoberfest in the movie “European Vacation.”
Next the PAX gathered in a Ring of Fire for a Burpee Palooza, name that Artist. The PAX did 3 Burpees while the new song started to play, the PAX to the left had to name the artist of the song. Miss and that was 5 more burpees, get it right, 10 air squats. Here are the results to the best of my recollection:
Mr. Brightside – the Killers – SOGO – Burpees
Shout at the Devil – Motley Crue – Walker – Squats
Sweet Caroline – Neil Diamond – Couch -Burpees
Block Rockin Beats – Chemical Bros – Blowout- Burpees
Sexy Back – Justine Timberlake – Pipeline – Squats
Elvira – Oak Ridge Boys – Douille – Squats
What A Fool Believes – Doobie Bros – Subprime – Burpees
Chicken Dance – 5 Burpees
FUN – Pitbull – Almonaster – Burpees
For Those About To Rock – ACDC – Strings – Burpees (Can’t believe he missed it!)
Africa – Toto – Manchovy – Burpees
Aint no Mountain High Enough – Michael McDonald – Whopper – Burpees
All I Do Is Win – DJ Kahled – Big Willie – Burpees
Any Way You Want it – Journey – ??? Squats
Black Dog – Led Zeppelin – Wille – Squats
It’s quite clear that the PAX does not pay attention to who sings the song….
We an back to the flag, closed with a traditional COT and adjourned to the Deutsches Haus for some German “Cawfee,” and were met by several cawfee only PAX. It was a beautiful night! Always a pleasure to lead such a great group of men, even if they don’t know their music.
