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
Tag: Dinghy
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Post St. Patrick Day Fun – from Steve
I am stuck in my annual LEAP testing training so I decided to do Steve’s backblast post St. Patricks Day!
There once was a man stuck in review,
With nothing important to do.
So he wrote with some flair,
‘Bout Steve’s lack of care,
And a workout that barely pulled through!They warmed up but couldn’t keep pace,
Poor Steve had a look of disgrace.
With counting all botched,
And focus half-watched,
It turned to a comedy case!They crawled and they climbed in despair,
Then ninjas showed up from nowhere!
Or maybe, instead,
Leprechauns leapt ahead,
(But I left, so I really don’t care). -
MLK – from Akbar
Happy Martin Luther King day today, great to have Dinghy down range again for a slightly chili beatdown before the temps drop tomorrow. To celebrate MLK, we did Merkins, Ladders, and Kinetics.
Warm up
SSH, Grass Grabbers, High Knees, Butt Kicks, Toe Touches, Arm Circles, Self Love4 Corners
Mosey around the block for 3 corners, 4th corner was the picnic tables at the court.Round 1:
Tempo merkins, squats, and good mornings from 5/10/15 reps for 3 corners.4th corner: Freak Nasty, Bulgarian Split Squats, and raised Wife Pleasers (feet on bench).
Yes, we got a little freaky for an early Monday morning.
Round 2:
Hand Release Merkins, Cobra Prisoner Squat, Elbow Plank Peter Parker – 10, 15, 20 IC at
each cornerFreak Nasty, Bulgarian Splits, left the wife pleasers out this time
Round 3: 4 corners at the court
T Merkins, Apollo Ohno, Supermans – 10, 15, 20 ICInchworm to center court for Mary: 1 minute of LBC’s
Announcements
Sunday 1/21 1pm: Grundy’s Nightmare after Christmas on the LakefrontSaturday 1/27: Bushwhacker’s Kokomo campout, come out for the day, or stay the night.
Run Cajun Run – Sign up ends Jan 18
Krazy Ivan – Sometime in February.
COT and YHC prayed us out.
Akbar
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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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If your being criticized! – from Sea Man
A warm damp morning awaited the Venti as we ventured down the path! We greeted the oder couple on their morning walk, passed the wife and witness protection husband as they made their lap. Along the levy path we were passed by 1 semi polite cyclist, and greeted the Ochsner engineer on his way to work. At the Cooter Brown turn off, Badmoon riddled with guilt from Maria, continued to run, while the rest of us sojourned on to Star Bucks.
*Disclaimer – the comfortable pace of the Venti is a great intro for those returning for hiatus or as an introduction.
Of note, the Venti started after a colleague of my wife, committed suicide, leaving behind a wife and 2 kids. The slower pace is to allow more F2, but enough F1 to justify a coffee
https://obits.theadvocate.com/us/obituaries/theadvocate/name/justin-ehrenwerth-obituary?id=51923794
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If your being criticized! – from Sea Man
A warm damp morning awaited the Venti as we ventured down the path! We greeted the oder couple on their morning walk, passed the wife and witness protection husband as they made their lap. Along the levy path we were passed by 1 semi polite cyclist, and greeted the Ochsner engineer on his way to work. At the Cooter Brown turn off, Badmoon riddled with guilt from Maria, continued to run, while the rest of us sojourned on to Star Bucks.
*Disclaimer – the comfortable pace of the Venti is a great intro for those returning for hiatus or as an introduction.
Of note, the Venti started after a colleague of my wife, committed suicide, leaving behind a wife and 2 kids. The slower pace is to allow more F2, but enough F1 to justify a coffee
https://obits.theadvocate.com/us/obituaries/theadvocate/name/justin-ehrenwerth-obituary?id=51923794
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The Day After the Day of No Labor – from Fracsac
10 pax showed up to either do S&M with Bolt, Knees over Toes with Hokie, or Sprint under the instructions of Pai Gow.
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Variety Pack at The Gipper – from Einstein
Summertime at The Gipper, with typical heat and high humidity.
Humidity should be added to the Exicon as a stand-alone exercise – as it sure is draining.
And welcome guest pax Dinghy – from the Hillsborough, NC location.Long Warmup:
Toe Touch, SSHops, Swimmers, Neck Rolls, Hi Jack Hi Jills, Imperial Walkers, Hillbillies, Shoulder Slingbacks, Butt Kicks, Smurf Jacks, etc.Mosey to the Taj Mahal parking lot for leg swings, font to back, left to right. Then using the stripes for a ladder template do a set of stops and starts forward, reverse, left shuffle, right shuffle. Then trott to the front of the Taj for ring-of-fire: each pax bear crawls into the flag pole and crab crawls back – whilst the rest of the pax holds plank waiting for their turn to crawl in/out.
Then to the nearby grassy knoll for 10 OYO sprawls(kind-of-a burpee without the push-up).Mosey down the street to the Justice Center Parking Garage, at the garage entrance; backward lunge haf way then sprint, repeating up the ramp concourse.
once on top; some core work, bear crawling, and sprints.Mosey to the front of the court house for some freak-nasties and rocky balboas.
Mosey back to the flag for a minute of V-ups
Circle-up, Count-o-rama, Dinghy leads us out with prayer; lifting up those recovering from injuries, the elderly, and families dealing with difficult challenges. And for “meet-less” BBQ, who has lost his alarm clock.
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Downrange PAX brings energy! – from Shooter
Awoke to another exceptionally mild morning on this 1st of June. YHC can only hope these days continue, however the truth is that one of these mornings will come and the temperature will still be in the 90s from the previous day. When this occurs it will be interesting to see how much more of Russo’s perspiration can be captured in his already soaked attire. It did however allow for conversation with downrange PAX Dinghy about the challenge Jose10k and Zoolander completed awhile back.. Not sure after explanation what was thought, but soon after he returned to his vehicle with a little more urgency as Russo rung out his shirt..
Warmup
10IC Grass grabbers, Toe touches, Peter Parkers, Parker Peters, Mountain climbers, SSH, Selflove, and 3 second hold squats.Thang
Off to the same route as last week, yet instead of turning left off of Antibes we turned right and moseyed to east causeway approach returning back to the AO with 10 mins to spare.
PAX used pull-ups for a 1 min timer as the rest completed core. Different core exercises consisted of LBCs, flutter kicks, alternating right over left knee F/J, 100s, and chill-cut plank.Appreciate Dinghy for closing us in prayer and safe travels to him on the return to Durham..
Until the next gloom 👊🏼👍🏼✌🏼!!
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Wolf Pack Mountain – Burpee Palooza Ring of Fire – from Willie
The PAX gathered for 530AM sharp at the WPM meeting spot on St. Charles Ave, where I announced the standard disclaimer. I also had my Bluetooth speaker and playlist at the ready. The rules are pretty simple for my music. Any PAX can skip a song, but it will trigger a 10 burpee penalty for the whole group, and there are no back-to-back skips…sorry Catfish:(). O’Douls had the honor of shuffling the songs, and it landed on “The Children will Listen” by Barbara Streisand…. The entire PAX declared a skip, and we did 10 burpees out of the gate!
We moseyed over to the base on WPM to warm up with the following exercises all in cadence:
SSHx20, Imperial Walkersx20, Hillbilliesx20, Self lovex20, Grass Grabbersx10, Arm Circles F/Bx10Once the warmups were complete, the PAX ran up the mountain stopping at each level for a Ring of Fire. All inclines were run up backwards.
Monkey Humpers 20 total, next PAX starts at 10. Hold Al Gore while you wait.
Couch skipped with 5 seconds left of the “Humpty Dance” – PAX did 10 Burpees.
Low slow Squats 20 total, next PAX starts at 10. Hold Al Gore while you wait.
Douille skipped “It’s Raining Men” – PAX did 10 Burpees.
LBCs 20 total next PAX starts at 10. Hold a hip bridge (wife pleaser) while you wait.
Merkins 20 total next PAX starts at 10. Hold plank while you wait.
Mountain Climbers 20 total next PAX starts at 10. Hold plank while you wait.Once at the top of the mountain, I had a surprise for the PAX. Instead of a traditional ring of fire, we had Burpee Palooza Ring of Fire. Each PAX was singled out to name the artist of the current song. We did 3 burpees as a group as the new song played. Once the burpees were done, the PAX next up in the ring of fire had to name the artist of the song, if he missed it, another 5 burpees ensued, if he got it correct, we did 10 Squats. We made it through 7 of the 21 PAX in the ring before heading back to the flag. Let’s just say we did a lot of burpees, and I will leave it right there.
Here is a list of the songs that were played in the Burpee Palooza Ring of Fire:
Get Ready – DJ Jubilee
Da’ Dip – Freak Nasty
Shake it off – Taylor Swift
For Those About to Rock – ACDC
What a Fool Believes – Doobie Brothers
Let’s Dance – David Bowie
What Does the Fox Say? – YlvisWe made it back to the flag right on time and closed out with the COT. It’s always an honor to lead this group of great men. Already looking forward to next time!
