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.
Tag: Einstein
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Who signed up to Queue? Que? Quis? – from Einstein
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.
Barely Legal prayed us out.
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Gorilla complex – from Fletch
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. -
52 Get-Ups at The A1c – from Einstein
Beautiful morning, at the A1C ~ probably nearing last of the pleasant days
before the heat and humidity really kicks in.WARMUP: all IC15x; toe touch, side staddle hops, snap-crackle-pops,
shoulder rolls, book covers, popeyes, side to side lunges, etc.THANG: Deck of Doom – with one rule; everyone has to get up off their six
between card draws – hence the 52 get-ups.Diamonds – run up card value of stripes, back peddle return.
Clubs – merkins
Spades – scorpian kicks 2-is-1
Hearts – iron crossesMary: a set of Fletch Stretch hip openers wrapped up the workout
DarkWingDuck prayed us out with intentions for Fletch’s mom.
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75 Is the New 20 OR 4 Is More, But Ocho Is Great – from Bushwacker
15 minutes early, YHC was greeted by a chilly last respite from what we down south all know is coming, as well as the remnants of the full moon 4 days back. Since Jose was likely at that moment sleeping the sleep of the over-imbibed and sexually satiated, and not pre-thanging the lonely streets of downtown Covington, the maroon-hooded miscreant moseyed a preview of the route along which the beatdown would lead. Upon returning, Wacker may have made his Cuz slightly uneasy calling out some sort of nonsense from afar without properly identifying himself. Legal had also arrived to greet the gloom. And when Moby approached from YHC’s 6, the sudden recognition of the hoodie caused a cuss to escape his lips, knowing he had already passed the point of no return.
WARMORAMA
IC x10:
SSH, Cherry Pickers, IWs, (When what to Wacker’s wondering eyes should appear, but a grey pick up truck and Ocho wandering near!) Torso Twists, Butt Kicks, Windmills, Dancing Bears, Scorpion KicksTHANG
Mosied to the flag pole at the School Board where we circled up and did x 100;
AL Gore/JumpSquats
Plank/Merkins
Up/Downs (Tenacious as hell and giving everything he had, Moby was slow to get down and even slower to get up)Mosied to the Court House where , in similar fashion Freak Nasty Up/Downs (think plank/Merkin except a Freak Nasty) x100
Next PAX do continuous Step Ups as each man runs to the stairs, Bunny Hops up, then returns in a Sprint. Finally, alternating as needed between lunges and squats while each man runs to the ramp, Bear Crawls up and runs back. At this point you may have expected Moby to be gasping his last, but check yourself, Boyo, because this Diamond-Studded Septuagenarian was kicking ass and chewing bubbble gum (except he was all out of bubble gum!) He lead the pack as we mosied back to the flag for …MARY
Similarly to our first 4 sets of exercises, we were on our sixes with hands and feet elevated, counting to 50 reps of individual V Ups, followed by Supermans in the same tune. 25 IC Hammers, Flutter Kicks, and E2Ks (25L/25R) to wrap things up.
COT
Count/ Name/ Ocho prayed us out. 2nd EVER F2 Extravaganza! 5/10, prayers for our own Frank the Tank as he prepares to embark on his foray into the Boston Marathon this Monday.
To quote Andy Stitzer, “Is it true that if you don’t use it you lose it?” Yes Andy, it is. But at F3 Northshore’s Retirement Village, they clearly still know how to use it, because they haven’t lost a step! And, you know, that fact will help YHC sleepp a little better tonight,SYITG
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Elevens at The Gipper – from Einstein
Nice and cool at The Gipper this morning ~ 45 degrees & low humidity
WARMUP: windmills, toe touch, side straddle hops, shoulder rolls, hi-jack hi-jills,
snap crackle pops, book covers, side to side lunges, backward lounges, etc.THANG:
Mosey to the Justice Center Courthouse
Set of Elevens; 10 burpees to start, run up the steps, 1 merkin at the top,
run down and around to starting point, and descend/ascend.Mary: none, no time left
T-Claps to Moby (74.99452054794520547945205479452055 y.o.) for doing a good job on the running.
Barely Legal prayed us out with intentions for his Mom and for Fletch’s Mom
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The 2nd time trying to post this BB: Here we go! – from Jose10k
Ah yes, another fine gathering of elite athletes (and their AARP sponsors) at the peak of the A1C—where the air is crisp, the sweat is questionable, and the soundtrack is straight from your uncle’s favorite road trip mixtape. And yes Cowbell, most of my songs repeat. It’s the Pandora algorithm that suits me. I can’t help it if great music comes out of my hip pocket. A few usuals weren’t in attendance. We were without Fletch, BBW, and Darkwing. Surprising because the temperature was above the required 60 degrees for Darkwing to attend. Who knows?
This morning, a young stallion (that’s me) led a herd of silver foxes in a ritual of pain, otherwise known as “11s.” After a five-minute warm-up (which for some was just mentally preparing to move), the squad got down to business. Merkins at the top of the ramp? No problem. Copperhead Squats at the bottom? Sure, as long as no one’s knees filed a formal complaint. It was how we travelled back and forth was the interesting aspect. Introducing the ramp games:—a chaotic display of movement variety that could only be described as “fitness meets interpretive dance.” Sprints turned into backwards jogs, which morphed into side shuffles, then into karaoke steps (though some of us just looked like we were dodging bees). Forward lunges, reverse lunges, duck walks—basically, a leg day so brutal that tomorrow’s stairs will require a life alert button.
Just when we thought survival was near, it was time for a stair sprint, calf raises (because why not), and a ten-minute Mary session that made abs scream for mercy.
In the end, sweat was shed, egos were bruised, and somewhere, a classic rock legend shed a single tear of approval. See you all next time… if we can still walk. Two weeks from now, April 11th, Moby, the eldest of our group turns 75, and he has promised to bring the pain. Come out and pay your respects and be impressed with this young lads intensity.
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Moby is back to running!! – from Jose10k
Ah yes, another fine gathering of elite athletes (and their AARP sponsors) at the peak of the A1C—where the air is crisp, the sweat is questionable, and the soundtrack is straight from your uncle’s favorite road trip mixtape. And yes Cowbell, most of my songs repeat. It’s the Pandora algorithm that suits me. I can’t help it if great music comes out of my hip pocket. A few usuals weren’t in attendance. We were without Fletch, BBW, and Darkwing. Surprising because the temperature was above the required 60 degrees for Darkwing to attend. Who knows?
This morning, a young stallion (that’s me) led a herd of silver foxes in a ritual of pain, otherwise known as “11s.” After a five-minute warm-up (which for some was just mentally preparing to move), the squad got down to business. Merkins at the top of the ramp? No problem. Copperhead Squats at the bottom? Sure, as long as no one’s knees filed a formal complaint. It was how we travelled back and forth was the interesting aspect. Introducing the ramp games:—a chaotic display of movement variety that could only be described as “fitness meets interpretive dance.” Sprints turned into backwards jogs, which morphed into side shuffles, then into karaoke steps (though some of us just looked like we were dodging bees). Forward lunges, reverse lunges, duck walks—basically, a leg day so brutal that tomorrow’s stairs will require a life alert button.
Just when we thought survival was near, it was time for a stair sprint, calf raises (because why not), and a ten-minute Mary session that made abs scream for mercy.
In the end, sweat was shed, egos were bruised, and somewhere, a classic rock legend shed a single tear of approval. See you all next time… if we can still walk. Two weeks from now, April 11th, Moby, the eldest of our group turns 75, and he has promised to bring the pain. Come out and pay your respects and be impressed with this young lads intensity.
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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.
