Friday the 13th – no Triskaidekaphobia, nor rain, nor humidity kept the
mighty pax (BBQ,DarkWingDuck,Fletch,Jose10K,MobyDick), from posting at The A1c
WARMUP: all IC15x; toe touch, windmills, snap-crackle-pops,
AlGore-meets-GeorgeThorogoods, book covers, popeyes, etc.
THANG: B.O.M.B.S. with a Fuse
Partner up for a running count of:
Burpees – 50
Obliques – 100
Merkins – 150
BigBoy Situps – 200
Squats – 250
Fuse: while partner 1 performs above, partner 2 runs down the ramp and back up, flip flop
They say mimicry is the highest form of flattery—so after Steve’s BLIMPS beatdown, I brought that same fire to the seasoned crew at The Gipper.
We kicked things off with a fast-paced warm-up, then hit the streets:
• Ran toward the courthouse with karaoke halfway, switching sides, then backpedaled each block—capped with 20 squats.
• Rinse and repeat: karaoke, reverse, backpedal, 20 squats.
Then came the main event:
• 5 burpees at the bottom, run up the garage, down the stairs, sprint across.
• Then: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks, 30 squats.
For the finale, we hit 30 squats at every level on the way down, one last round at the courthouse, and a final series of karaoke, reverse, and backpedal all the way back to the flag.
Moby closed us out with a heartfelt prayer—for Steve and his grandfather’s funeral, for Coachella’s job search, and for Einstein’s son at his conference.
Honored to lead. Respect to the men who showed up and pushed. One thing though: still no Mandevillians in Covington again. I guess I should log a formal complaint with the Wacker!
Well the beatdown developed just that quickly.
After a quick warmup of 10IC arm circles, Cherry pickers, good mornings, toe touches, Imperial walkers, snap krackle pops and 3 laps around the top of the garage. I showed the PAX a ruck plate and quickly Hogsbreath and Jose10k both stated I have one.. Jose10k was a little disappointed with his 20 pounder, while hogsbreath had our middle of the road 25 pounder and of course YHC had the 30 pounder. Only thing that was off was my count on the number of PAX. For whatever reason YHC thought we had 6 but indeed we only had 5, but it all worked out. We did 3 rounds of Squat thrusters, shoulder press, kettle swings, single arm swings, squats, chest press, straight arm extensions, chin extensions and lat pulls. Mixed in some Carioca, back pedals and sprints along with some moseying.
Finished with 10IC Flutter curbs, Hello Dolly curbs, ETKs and Little Manny crunches..
Wrapped up with announcements, COT and until the next Gloom 👍🏼👊🏼✌🏼!!!
Nice morning at The Gipper ~ 72 degrees
Pax included: Shooter, MobyDick, Jose10k, DarkWingDuck, FletchMeister
WARMUP: toe touch, windmills, side straddle hops, shoulder rolls,
snap crackle pops, book covers, etc.
THANG 1: Two sets of Eight Exercises – 4 on your feet & 4 down on the ground, followed
by a run up to the Justice center steps – bunny hop up – run around the block back
to start point.
Skater Hops
Sister Mary Catherines
High Knees
Tuck Jumps
Floor Wipers
Freddie Mercurys
Plank with opposite arm lift, opposite leg lift
Archer Pushups
Run the Long Block
Repeat
THANG 2: To the block garden for coupon work – curls, laterals, kettle bell swings,
figure 8s thru the legs, overhead press.
Mary:
couple of minute for stretching, including the Fletch Stretch.
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.
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.
Decent weather at The Gipper this morning ~ 70 degrees
Round Robin had the queue today and today’s workout ended up being
one continuous Warm-Up. Interspersed with moseys from The Gipper, to the Taj Mahal,
to the Justice Center, and back to The Gipper.
We, as in, Moby Dick, Einstein, Barely Legal, & DarkWingDuck all worked up a sweat.
YHC made his long-awaited return to the A1C after a tropical “vacation” that was equal parts Club Med and Gilligan’s Island, with a wardrobe sponsored by TSA incompetence. I arrived early because as usual, I couldn’t sleep. I picked 80s music on my Pandora, desperately trying to change up my playlist to appease Cowbell. I started thinking of all the excellent 80s movies: The Terminator, Flashdance, Weird Science, Maximum Overdrive, Tango and Cash, The Princess Bride, and The Last Dragon. Feel free to add your favorite in the comments, I can’t wait to see Hammer’s favorites. Anyways, I was happy to be back at the A1C. Don’t get me wrong, the Mandeville AOs are cool—kind of like a John Hughes movie where everyone is polite but the A1C? That’s pure RoadHouse—gritty, shirtless, and occasionally bloody. If you think about it though, Mandeville has its own 80s movie stars:
Steve-Michael J Fox- come on, he’s definitely Marty McFly or Alex P. Keaton
Russo-Robin Williams- He’s Mork mainly due to the excess hair or Roddy Pipper as Nada in They Live
Shooter-Jesse the Body Ventura as Blain in the Predator- “I ain’t got time to bleed”
Bushwacker-John Ritter as Jack Tripper in Threes Company
Any who, I could continue, but I need to write this back blast….
My boy Moby, youthful as ever, joined me in our ritual prethang laps. Then Darkwing swooped in, looking like he just stepped off the set of Batman, and it was time to party.
Warm-ups kicked off while I regaled the crew with the highlight reel from my Caribbean adventure: Luggage: lost somewhere between Miami and “whoops. Swimwear: makeshift combo of sports bra and gym shorts which reminded me of Flashdance lol. Snorkeling with octopi and tropical fish gave off “The Abyss” type of vibe. Underwater sculptures and plenty of Caribbean rum.
Then came the Ladder of Fun
10 Sumo Squats – Drop it low like you’re trying to impress Prince in 1984. Sprint down the stairs and up the ramps like you’re chasing after One Eyed Willy’s treasure while listening to Cindy Lauper. Back at the top add 10 Lunges (2 is 1) – Richard Simmons would be proud of us so far, God rest his soul. Run again. Add 10 Monkey Humpers – Do y’all remember that goofy movie: Howard the Duck. Run Again. Add 10 Dirkins – Pushups, but make it Miami Vice—cool, cocky, and boat shoes with no socks, blazers with the arms rolled up. Run again. Add 10 Freak Nasties. Run again. Finish with 10 Burpees
COT with intentions for Darkwings mother and mother in law. The Zoorich classic is tomorrow. Time for some pain and frisbee golf.
“Pain fades, glory lasts, and monkey humpers are forever – Sir Richard Simmons
Having signed up last minute this morning I decided to rinse and repeat one of Shooters workouts.
Warmup: 10IC Arm circles, forward and back, Cherry Pickers, Imperial Walkers, Toe Touches, Windmills and SSH.
Thang: Pax moseyed to the rock pile and picked up coupons and continued on to the side of the courthouse. Gorilla complex is 8 rep’s of curls, kettle swings, presses and merkins. Mosey down the greenway and do 8 monkey humpers. R and R for 8 sets. Completing this we returned the coupons and did 20IC SSH’s. Moseyed back to the Gipper and did a round robin of Mary till time was up. Mobydick prayed us out. Always grateful to be a part of this group.
