YHC arrived to a very, very chilly Gipper. It was a disaster. Trash everywhere, beads everywhere, camping chairs all around, total wasteland. This is were I would love to insert a great GIF to paint y’all a picture of the Gipper. Steve’s right, we need to be able to add pictures and GIFS. Maybe even insert short youtube clips. I began a little prethang run (keep logging in those RunCajunRun miles) to arrive to see 5 others who took the red pill this morning. A little grumble grumble with Akbar for leaving me high and dry (figuratively) on Monday. However, imitation is the highest form of flattery. I decided to use his Nashville Nasty workout from Saturday on the Covington AARP crowd. Squat thruster, curls, rows, derkins, skull crushers, and world war 2 situps. 10 reps each, 1/4 mile run, 11 reps each, 1/4 mile run, etc…Modifications were made, coupons were destroyed, extended laps to log in for RunCajunRun miles were made. I can’t wait for February to be over. COT, Akbar prayed us out. Intentions: Turbo dog is getting a pedicure today. My wife and I are celebrating our 5 year anniversary of our 1st date today. Thank y’all for letting me lead, thank y’all for reading too.
SYITG
Tag: Einstein
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Surprise Q by BBQ – from BBQ
Einstein volunteered me to Q on the spot. He said I was showing the most energy and somebody needed to do it. As always it is an honor to be part of F3 and lead these fine young men. Warm ups were self love, arm circles, imperial walkers, hillbillies, mountain climbers, inverted mountain climbers, scuba Steves, leg swings on your tummy ( I have no idea what the official exercise is called) and SSH. The Thang was an 11. Burpees and squats. In between 40 yards of forward lunges and backward lunges one way and 5 steps and a star jack the other way. We had time some hip stretches. The PAX had 4 prayers for those in need. YHC was Elvis RIP for Stella. Moby prayed us out.
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Leg Work at the A1C – from Einstein
Only three made the early bird special this morning, even the dog bailed
warmup:extensive
thang: up-down ramps, and parking lot strip activities
prayers for Jose10K’s student that he’s tutoring
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Cinder Block work at The Gipper – from Einstein
Shelter from the rain was the order of the day, each of us grabbing a coupon and sheltering under the depot pavilion for most of the workout.
Warmup: toe touch, sshops, grass grabbers, shoulder shrugs, imperial walkers, swimmers F&R, hillbillies, hi jack hi jill, planking star stretch.
Thang:
3 sets of cinder block workout, each separated by a run around the water tower block.
sets included; curls, rows, presses, tricep ext, figure 8s thru the legs, lawn mower pulls, squats, kb swings, merkins, inclined merkins, blockees, wrist curls , murder bunnies, farmer carries, rifle carries, sit-ups with block, lunges with block.Mary:
planking star stretch, world’s greatest stretch, 40 second plankAkbar led us out.
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Howling Ass and Abs – from Hogs Breath
This backblast, like a woman’s period, is better late than never.
YHC arrived at the A1C about 5 mins early, to find a trio awaiting me!
The very first thing was a warm up mosey to second deck, which included some karaoke, butt kicks and stuff. The warm up also included some toe touches and YHC favorite Mountain Man Poopers.
The Thing;
We began with a few rounds of Howling monkeys. Which is Monkey Humpers in a circle, the play continued until YHC determined there was enough groaning.Backwards run to next corner with some Howling V-ups. V-Ups in a circle until YHC determined there was enough groaning.
Backwards run to third corner with Howling Holes. Or squats in a similar fashion.
See a trend?
Backwards run to last corner with Howling flutter kicks.
Walking lunge down the ramp to the bottom deck. Since the date was 1/19, we did 119 collective wife pleasers!
Mosey back up to second deck and rinse and repeat for the Howling rounds.
What would be an A1C beatdown without some calf raises up to the top deck?
YHC even brought a jug of coffee to have an impromptu Coffeteria. Jose 20K had to leave early otherwise a nice ice cold soda was awaiting for him!
Hopefully four men left the beatdown with better looking Ass and ABs!
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Hakunah Tabata – from Mobydick
65 degrees? Are you serious? T-shirt and shorts one more time before the weather rolls through. Everyone was happy to enjoy this gorgeous weather. Yes, we know Russo will always wear shorts and a t-shirt. He’s our own Victor Freeze ( a batman character portrayed by the master thespian Arnold Schwarzenegger. The colder it gets, the happier he gets. Moby requested to lead a beatdown to help with his lower back, so it was time for some Tabata. 45 seconds on, 20 seconds off. 6 Exercise: freak nastys, squats, crunches, irkins, jane fondas, and box cutters. Rinse and repeat.
COT, Moby prayed us out. 1/21 Nightmare after Christmas with Moby. 1/27 Bushwhackers camping trip. Runcajunrun the month of February, sign up by 1/18. -
Return of the Mighty Moby – from Einstein
Yes indeed, Moby is back after a few week hiatus due to combersome back pain.
YHC did the warmup and Moby took over the Q with a tabata: 45 seconds on 30 seconds off.
6 exercise, 4sets: crunches, box cutters, inclined merkins, squats, etc.Pass Interference brings in a FNG to the PAX – welcome Spackle
Moby prayed us out.
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Ramping up for the New Year – from Einstein
A cool 36 degrees at the A1C this morning. The mighty Shooter jumps out of his mirth mobile in shorts and, of course, no gloves.
After a quick warmup of windmills, sshops, neck rolls, arm circles, scissors, parker peters, toe touch,etc. it was off to the ramp
On the ramp, starting from the bottom – a set of 11s. Merkins of your choice at the bottom,
jump squats at the top. Forward run, backpeddle run, left side shuffle, right side shuffle on the return tripsThen to the upper deck for speed skater drills, star jacks, with core excercises at the four corners. Finished up with the world’s greatest stretch.
Jose10K prayed us out.
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Blocks make a beatdown Better! – from Shooter
New Year and new goals in mind, YHC checked the Q sheet on Tuesday and felt the need to deposit a down payment to get the year started off right.. With so many blanks on the sheet I felt an opportunity to get included on the PAX Milner report that Jose10k and Russo seem to own. Whether by choice or just being the HIMs they displayed in 2023, YHC filled in 3 slots with hopes that other PAX will do the same and fill the Q sheet. Also, keep in mind the opportunity to take over an AO for awhile, we welcome changes, as Fracsac previously put out there.. It is a small commitment that your brethren will appreciate and it creates an excitement seeing new HIMs taking charge..
With 💯 of rain in the forecast, YHC did not anticipate a large showing but certainly did not expect a Jose10k sighting as he previously mentioned he will do cold but he doesn’t do wet cold.. His words, “seeing a Mandevillian on the Q sheet, I had to post!” Very flattering Jose10k, but I know your deep desires and the top spot on PAX Milner. Appreciate you still though..
Warmup
25 SSH
15 Toe Touches
25 Cherry Pickers
15 Torso twists
25 Grass grabbers
15 Hillbillies
25 Imperial walkersThang
Ring of Fire 🔥 with Blocks
Shoulder press 5 count with 5 silent full extension hold between 5x around.
5 Burpees
Kettle swings 5 count with 5 silent squat hold between 5x around.
5 Burpees
Chest press 10 count 10 silent hold at the top between 5x around.
5 Burpees
Squats 5 count 5 silent hold Al Gore at the bottom between 5x around.
Elf on the shelf 5 left 5 right Al Gore hold 5x around.
Crunches 5 count 5 silent hold at the top 5x around..
Returned the coupons and finished with Mary.
Flutter kicks 25 IC
Heels to Heaven 10 OYO
Penguins 25 IC
10 Leg raises OYO
100 💯s OYOAppreciate the post gentlemen and great work!!
Fletch and Einstein you inspire with your grit and hard work 👊🏼💪🏼!!
Count, reminder of the Wacker camping trip to come on the 27th, RCR signup by the 18th and the Crazy Ivan (TBD?).
Intentions and prayers for Freon’s wife and the unfortunate loss of a past student (Felicia) 21 taught by Jose 10k..
Always great to start a Gloom with you Gents!!
Until the next Gloom 👍🏼👊🏼✌🏼!!
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You can’t spell legendary without leg day. – from Jose10k
3 men took the red pill on this chilly 34 degree morning. It was too cold for the top floor, so we moved it down to the second level. Einstein and I began our warm-up when Fletch came rolling up hot on two wheels. Apparently he has been battling broken pipes at his home.
The Thang: Inspired by the Norwegian Speed Skating workout on Wednesday, YHC decided that it was a leg day. First up, Lieutenant Dan the length of the parking garage. Then Side lunges the length of the parking garage, left leg first, then right leg the length of the parking garage. Then another Lieutenant Dan the length of the parking garage. Then moseyed to the bottom of the parking garage for some calf raises, 2 for each step up to the top. Back to the second floor for some mix mary. Wife pleasers IC (30 count) followed by 30 count of pulses, penguins, more wife pleasers, right elbow to left knee, left elbow to right knee, more wife pleasers, lbcs, then more wife pleasers. Cooper Head Squats (20 count), followed by Lt Dan the length of the parking garage, then one more round of Lt. Dan’s. COT, Einstein prayed us out. Russo has the Q tomorrow, Akbar has a New Years Beatdown at the Marsh with a new start time of 7 am with Waffle House afterwards. Safe travels to all this weekend, prayers for Freon and his family, Fletch and his home repairs, and all other family needs. I appreciate those who posted and those who are reading this. No merlot was splashed today. Don’t let the cold weather keep you from coming out. It warms up pretty quick.
