After having the Wu-Tang Clan visit the house of Jose 10k, YHC was finally able to safely rejoin the gloom. I was eager to get back to grind at the A1C, but where’s BBQ? Where o where is BBQ?
Warm-ups: ssh, torso twists, self love, grass grabbers, cherry pickers
The Thang: Four corners, back peddle the short length, run the long length. 7 merkins at each first, then 14 hand release, 21 slow squats, followed by 28 leg raises. Mosey to the bottom of the garage to do calf raises (3 per step) all the way up. Finished off with a few minutes of good stretching. Fletch prayed us out. Glad to finally be back at it. But seriously, where is BBQ?
Tag: Fletch
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BBQ, where are you? – from Jose10k
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BBQ, where are you? – from Jose10k
After having the Wu-Tang Clan visit the house of Jose 10k, YHC was finally able to safely rejoin the gloom. I was eager to get back to grind at the A1C, but where’s BBQ? Where o where is BBQ?
Warm-ups: ssh, torso twists, self love, grass grabbers, cherry pickers
The Thang: Four corners, back peddle the short length, run the long length. 7 merkins at each first, then 14 hand release, 21 slow squats, followed by 28 leg raises. Mosey to the bottom of the garage to do calf raises (3 per step) all the way up. Finished off with a few minutes of good stretching. Fletch prayed us out. Glad to finally be back at it. But seriously, where is BBQ? -
LUNGES & LUNGS REDUX – from Einstein
a light group at the Gipper this morning – missing a few regulars
after some chit-chat and a short disclaimer, we got to it…
Warmup:
all 20xIC: Toe Touch, Side Straddle Hops, Hillbillies, Shoulder Shruggs/Rolls, Imperial Walkers,
Swimmers, Butt Kicks, Grass Grabbers, Neck Rolls, Seal Jacks, maybe some more…mosey to the stair case leading up to the Upper Deck of the Justice Center Parking Garage
heals over hands climb up the stairs, one at a time, while the pax does side staddle hops fore and aft, before regoupingThang: (a repeat from the A1C workout a few weeks back – hence the REDUX)
reverse lunge walk half way down the down ramp, back peddle back up
reverse lunge walk all the way down the down ramp, back peddle back up
forward lunge walk half way down the down ramp, sprint back up
forward lunge walk all the way down the down ramp, sprint back up
lateral lunge walk – North facing, half the way down the down ramp, sprint back up
lateral lunge walk – North facing, all the way down the down ramp, sprint back up
lateral lunge walk – South facing, half the way down the down ramp, sprint back up
lateral lunge walk – South facing, all the way down the down ramp, sprint back up
deep squat at every parking space, half way down the down ramp, sprint back up
deep squat at every parking space, all the way down the down ramp, sprint back upmosey back to the flag
Count-o-rama
Bubba led us out with a prayer.
Thanks guys. Always extremely decent of you letting me lead.
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Leg Work @ the A1C – from Einstein
a cool 42 degrees at A1C this morning
without the stalwart BBQ around to entertain the PAX with his Midwestern sensibility, we got right down to business
and after a short disclaimer…Warmup:
all 20xIC: Arm Circles, Side Straddle Hops, Good Mornings, Hillbillies, Shoulder Shrugs, Imperial Walkers,
Thumb Drives, Swimmers, Grass Grabbers, Cherry Pickers, Neck Rolls, Seal Jacks, Smurf Jacks, Irish Scissors, maybe some more…Thang 1:
on the Upper Deck ramp of the Justice Center Parking Garage
a set of 11s; with squats on the upside and lunges on the downside
with back-peddling, laterals facing North, laterals facing South,
karaoke, and regular run (repeating the ramp work 2x)Thang 2:
to the stair well for some flexibility work;
on the bottom floor one Pax goes up the stairs – heels to hands fashion – while the remaining Pax perform side straddle hops
once the lead guy touches the first landing, the next Pax takes off in the same fashion. At the top of the stair well, the arriving PAX does side straddle hops until the whole Pax finishes
their climb.Mary: round robin on the Mary
Einstein 20 V-ups
Moby 20 inverted scorpions
Jose10K 20 penguins
Fletch 20 crunchesCount-o-rama
Fletch prayed us out into the day with a St. Stanislaus Rock-A-Chaw special
Thanks guys. Always extremely decent of you letting me lead.
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Blockheads – from TurboTax
Seven blockheads with a combined age of over 370 years posted at The Gipper this morning. Bean and Cowbell usually lower our average age, but they both fartsacked. So we beat ourselves up without them.
Warmup of Merkins, Seal Jacks, Peter Parkers, Side Straddle Hops, Mountain Climbers, Imperial Walkers, Shoulder Taps, Hillbillies, J Lo’s, and 10 burpees then we grabbed our blocks and headed over to the Boatyard for the main event.
3 cones 15 yards apart.
Partnered up and partner one carried both partners’ blocks 30 yards to the 3rd cone and back while partner two performed burpees, flap jack until the partners reach 50 total burpees.
OH carry with 50 hand release Merkins.
Bear block crawls with 100 Bobby Hurleys.
Lunge/frog jumps with block around the worlds.
Bear crawl/jogs with block figure 8s.
And between each round we hit some agility drills and sprints with a grand finale of two all out sprints before heading back to the shovel flag.
Great work this morning guys. Pretty good for a bunch of old dudes. Thanks for letting me lead.
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Reindeer Games – from Russo
Temperature was down to 37 this morning at the Gipper, which was not quite low enough for a winter wonderland (or sleeves for YHC), but cold enough for some reindeer games.
As a kid, if you asked me what the best part of Christmas was, the easy answer was presents. From Legend of Zelda II: Adventures of Link to a Commodore 64 and its floppy disks, from Castle Grayskull to Optimus Prime, nothing beat the joy of ripping open wrapping paper, fumbling to tear apart boxes, and hoping you wouldn’t have to deal with the nightmare of shrink wrap. I got really, really good at feigning joy when clothes or books were the end result.
As I got older, the best part of Christmas (besides the whole Jesus in a manger thing) moved from gifts to sleeping late because there was no school for two whole weeks, then to holiday parties, and then again to where it currently resides: eating. And more eating. And then eating some more.
But because the gifts are a staple of the holidays, YHC was in a giving mood today, serving as the MC for a few rounds of Dirty Santa!
Warmup (All IC, either 12x or 21x to honor today’s date as a palindrome – 12-22-21)
– Seal jacks (not plank jacks)
– SSH
– Cherry pickers
– Grass grabbers
– Imperial walkersThang
Your basic Dirty Santa / White Elephant. The rules are simple:
(1) Each HIM picks a number.
(2) Number 1 picks a random gift/exercise from Santa’s bag (in this case, Santa was slumming it with a quart sized Ziploc) and performs said exercise while the other HIM perform the standard (e.g. merkins).
(3) Number 2 has a choice: Number 1’s chosen exercise, the standard, or a new “gift”. If he chooses either of the first two options, the one who had their “gift” stolen can steal or select another mystery “gift”.
(4) Around and around we go, until all HIM have a chance to select.The “gifts”:
-10 merkins
-20 jump squats
-30 squats
-8 Hand release merkins
-20 hello dollies
-20 leg lifts
-30 monkey humpers
-25 plank jacks
-4 krakken burpees
-8 SMCs
-15 murder bunnies
-20 bear crawls
-10 diamond merkins
-50 high knees
-24 Apollo ohnos
-15 scissor kicks
-12 star jumps
-20 freak nastys
-1 burpee
-2 calf raises
-20 hip slappers
-12 hallelujah squats
-2 gas pumps
-33 cherry pickers
-6 donkey kicksBetween rounds, Pax also moseyed around the courthouse and square to provide for some strategizing.
A mosey back to home base, COT, name-o-rama, announcements and prayer closed us out.
T claps to Fletch for also playing Santa and gifting us with his famous hot sauce.
I don’t often have a chance to make the Gipper because of weekly commitments, so I appreciate you all joining me and letting me lead you all.
One final note: I had an opportunity to watch The Chosen’s Christmas program, and the theme was “People must know”. People must know about the wonder of the Nativity, and who Jesus is, and how blessed we are with a Savior.
My goal in the new year is to use that theme of “People must know”, not only regarding the gospel, but also about the benefits of F3. We all know them, and have been EH’ed at some point, and if you’re reading this, it stuck with you. I challenge us to continue the EHs, step out of our comfort zones, and spread the word.
SYITG
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Yankee Doodle Dandy – from TurboTax
Tomorrow is Veterans Day so YHC thought it’d be fitting to visit the American flag displays proximate to The Gipper. Amnesia reinforced this line of thought when he rolled up wearing Stars and Strips socks and bike shorts, our very own Yankee Doodle Dandy. At any rate, after a warmup of imperial walkers, shoulder taps, seal jacks, mountain climbers, hillbillies, merkins, and SSHs, the 9 PAX split up into three teams of three and the games began.
Armed with tennis balls, each team was tasked with moving from flag to flag. The rules were simple: (1) the PAX holding the ball could take no more than one step while holding the ball and (2) every time a team dropped the ball, each team member had to execute two burpees before resuming the game. Then we were off to the races, visiting the flag displays at the School Board building, the Fire Station, the Justice Center, the Police Station and finally our own Shovel Flag.
But we didn’t just travel. At each flag we paused to execute a sequence of isometric holds (Al Gores, front planks and shoulder taps, isometric Bulgarian Squat holds-where were you this morning Steve?-and hollow holds), dynamic exercises (squats, merkins, Bulgarian Squats, and leg raises), and explosive exercises (jump squats, clap merkins, Sister Mary Katherines, and heels to Heaven). And to top it off we executed a couple of agonizingly long isometric holds upon returning to the Shovel Flag.
Countorama, nameorama and Einstein succinctly prayed us out. Good teamwork this morning, guys. Thanks for letting me lead.
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Old faces, new faces – from Waterpik
Brisk 45 degree temps greeted the Pax at the milestone marsh. Speaking of pax there was a mix of old faces (Bushwacker) and new faces (fletch) who showed up for the beatdown. It was good to see fletch out there making his first post to the marsh. And Bushwacker’s return visit reminded us how much we miss his constant chatter throughout the entirety of the
Workout. His stories and commentary were out in full force as were his wardrobe (beanie hat, his trusty sweatshirt and I think he even dragged his bed comforter out there to keep warm. All joking aside , please grace us with your presence more, mr fire fighter.Thang was 4 corners, then mary.
Men, have a great week! Let’s all try to be the best version of ourselves this week.
Pik
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B.L.I.M.P.S. on the Upper Deck – from Einstein
After a long warmup, the PAX did a set of Burpees, Lunges, Imperial walkers, Merkins, Plank jacks, & Squats at each of the four corners on the upper deck of the Justice Center Parking garage. The totals reps were astronomical.
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Blocks and Jocks Oh my!! – from Shooter
11 PAX posted at the Gipper on this Wednesday for YHCs return after a month and a half layoff would certainly require some coupon work… So after returning with Einstien, Legal and Steve on the 1 mile prethang we got right to it…
Warmup
15IC Cherry pickers, Toe Touches, Imperial walkers, Windmills, Butt kicks and Grass grabbers.Thang
Gathered 6 coupons for our mosey over to the courthouse.. Partnered up..
First round
P1 Using coupon did murder bunnies up the stairs keeping rep count. Combined count of 100 cumulative while P2 did rail crawls up the ramp returning to pickup count.
Second round
Moseyed to back side of courthouse where P1 did Curls and P2 bunny hopped up returning to pickup count..200 cumulative
Third round
Moseyed back to front for P1 Squat thrusters 100 cumulative while P2 Crawl bearers half the ramp the bear crawls other half.Moseyed back to AO returning coupons wrapping up with Mary of 20IC Flutter kicks, LBCS and Hello Dollies..
Count, Announce, COT
Thanks to Moby for the closeout in prayer and until the next Gloom
!!!
