6 gentlemen at the a1c got together to get some exercise in, some f2, and some good German jokes from our resident comedian, BBQ. Warm-ups: yes, there was a warm-up
The Thang: lunge walk the parking garage, then merkins, then freak nastys, then multiple core exercises. 2 calf raises on each step all the way down to the ground floor, karaoke up the ramp, more core exercises, karaoke up the next ramp, more merkins, cooperhead squats, then round robin mary. Moby prayed us out.
Tag: Einstein
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Who’s driving the bus today? – from Mobydick
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Coupons at The Gipper – from Einstein
Strong warmup followed by three sets of cinder block work with a run around the block mixed in between sets
Moby has a new girlfriend,
Barely legal prayed us out. -
Tabata Abs – from Mobydick
A brisk cool morning and Moby dick is back at thelm. My first Q in a few months due to a tender back. A 6 exercise Tabata 1 min work 1 min rest. SSH/Squats/Crunches/Freddy Mercury/Merkins/Bix Cutters. All at your own pace. Managed 4.5 sets befire COT. Moby affirm prayer of gratitude for our strengths and pledge to share it with all we encounter. Til next time
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Rain at The A1C – from Einstein
Warmup; good one
Thang; deck of doom delightful
Mary; none -
The Ides of March – from BBQ
KISS-warmup- lots of stretches, including a BBQ new one, a reverse Al Gore Thorogoods.
The Thang: 11’s (Burpees and copperhead squats, lunge walk 5 parking stripes, then reverse lunge walk 5 parking stripes, run the rest of the parking garage.) Then Star Jump every 5th parking stripe on the way back.
Wife pleasers at the end.
COT- Akbar has a St. Patrick themed beatdown tomorrow. Come on out and support him.
SYITG -
Block Work at The Gipper – from Einstein
Warmup: Long
Thang: Grab some cinder blocks and then move them around a lot.
Mary: Fletch stretch -
Hazy Shade of Spring – from Akbar
6 in the Gipper Gloom today, arriving to warmer temps and fog.
Warm Up: SSH, ARM CIRCLES, SELF LOVE, GRASS GRABBERS, SWIMMERS, TOE TOUCHES, WINDMILLS
Pax: Akbar, Moby Dick, BBQ, Dark Wing Duck, Einstein, Barely Legal
Head to the Rock Garden for 2 sets of 10 OYO. Shoulder Press, Curls, Triceps Raise, Rows, Goblet Squats
Mosey to the Courthouse for 11’s: Scuba Steve on street side, run down past the Smoke House, up the stairs for Stone Mountains on the other side.
Benches: 2 rounds: x10 IC 1st in regular cadence, 2nd in Tempo cadence.
Dirkin, Freak Nasty, Romanian Split Squats, Superman’s
Head back to the Flag for a Jose10k Wife Pleaser trifecta of regular and single leg variations, Jane Fonda’s, and time was called by Legal.
No announcements, YHC closed out with prayers for Moby Dicks friend Ron, and opportunities to serve and lead those around us.
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Rain at the A1C – from Einstein
Strong warmup
Copious calisthenics.
Moby prayed us out -
LAST Friday of RunCajunRun – from Jose10k
YHC, sore calf and all, decided to prethang a little early and a lot slower. 3 other younger HIMs joined me at 5:15 for the last official RunCajunRun beatdown at the A1C. Warm-ups, of course, mumble chatter, check, running…double check. 5 burpees, 10 squats, 15 big boys, followed by a 1/4 mile run. Rinse and repeat. Modify as needed or as wanted to get extra mileage in. Einstein prayed us out. Thanks for letting me lead gentlemen. Pork Chop Express and Unitards Unleashed are meeting next Thursday for a final runcajunrun get together. Reach out to me for more info.
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Fog at The Gipper…Weather and Brain – from Einstein
Cool temps with some big time fog at The Gipper this morning.
Warmup: toe touch, windmills, hi jack hi jills, side straddle hops, arm circles, swimmers. high knees, buttkicks, parker peters, side lunges, etc
Thang: 3 sets of cinderblock work, each seperated by an non cinderblock event.
block work – the usual…curls, presses, rows, overhead thrusts, farmer carry, rifle carry, big boy situps, skull crushers, squat thrusts, lunges, etc.
set break 1 – speed skater walk for a city block then back peddle return
set break 2 – mosey to the court house benches for B. split squats, step ups, merkinsHammer prayed us out.
