Warmup
Football Field
Do each of the following then run 100 yards and back plank and wait for 6
100 flutter kicks 1 is 1
90 Shoulder taps
80 side straddle hops
70 Plank jacks
60 LBCs
50 Squats
40 Curls
30 rows
20 overhead press
10 prisoner kneels with rock
Ring of fire
YHC was running late after gathering four large Loofah Gourd’s from my back yard and loading up my vehicle with an 80# sand medicine ball, 60# sandbag and a frisbee. I had agreed to Q at Frac’s suggestion after coffee on Saturday. I didn’t complete the signup until 6:00 am on Sunday, which created some confusion as Vagabond saw an empty signup sheet and was intent on Qing a Halloween themed workout. I arrived at 6:30 ran to the PAX who were lined up and took charge in my rightful role as the officially signed up Q. Vagabond kept the PAX entertained with a Halloween themed selection of music.
The warm up – Grass Grabbers, Abe Vigoda, Imperial Walkers, Side Straddle Hops.
The Thang – Mosey to the Foundry for some Murph training. Two pax took the sand bags while the other PAX used the Frisbee to move to the Foundry. After 5 frisbee throws the coupons would rotate. If the frisbee fell to the ground three burpees. Once at the foundry we began rounds of 5 pullups/rows, 10 Merkins, and 15 Squats. I think the winner was Vagabond with 14 rounds. Using the same mode of transportation we headed to the back of NOMA for some Mary (LBC, Flutter kicks, Freddy Mercuries). 5 Sunday mornings then back to the flag. Where minds were tricked with Loofah treats.
Welcome back Smooth who returned the day before from Spain after finishing his four year work assignment.
FYI My neighbors have an extensive trellis in their back yard and I am often the benefit of their botanical bounties that grow on my side of my fence.
Not a typical garden vegetable, luffa grows slowly and matures well into autumn. It prefers plenty of sunshine, hot summer temperatures, adequate water and well drained soil. In the right conditions, luffa vines grow vigorously, sometimes as long as 30 feet. When provided an overhead trellis, the vines’ tendrils twine and wind up and across overhead supports. They can even create a natural shade canopy.
Eye-catching, sunshine-yellow flowers appear in late summer through early fall. The flowers attract bees, ants and other pollinators. After the flowers are spent, elongated fruits form up and down the vines. They dangle here and there in random fashion.
The adage “things get better with age” applies to luffa. The fruit should fully ripen on the vine before it is harvested. As it matures, the fruit lightens in color and loses water weight. The shell hardens and starts to separate from interior fibers. Typically the vine starts to dry, as well. However, wait too long and the outer shell may over harden, which makes peeling difficult. Decay also can begin, as evidenced by dark spots, when fully ripened fruit is left too long on the vine.
Growers typically break off the mature fruit’s outer shell by slamming it on a hard surface or crushing it with a heavy utensil. If peeling is still difficult, a drench of water sometimes helps. Peeling reveals a spongy fiber within, which should be extracted, washed and squeezed to remove excess water. A bleach-water soak can lessen persistent stains. Otherwise, the fibrous “sponge” should be left in the sun to thoroughly dry, which helps curtail mold growth.
Mosey to the Rock Pile
Warmups with a side of chaos – changing counts, tweaking cadence in order to send waves of disruption unto acceleration.
Imperial Walkers
Toy Soldiers
Surprise!! – 5 Burpees OYO
Arm Circles F/B
Surprise!! – 5 Burpees OYO
Pick out a rock circle with Me
PAX to my left was the TOP OF THE CLOCK – The person there calls the set as follows:
5 Curls
5 OHP
5 Sumo Sq
The Entire PAX shifts one position clockwise – repeat until all pax execute the sets. leader has freedom to add any spice this gumbo he sees appropriate, and a few did, but cherry picking/dropping ain’t gonna cut it Charmin.
Toes on Rocks – 10 Merkins facing out from circle
Brief conversation of being prepared for the unexpected.
Next Thang –
Like above but with:
10 Pullovers to Chest Press and Back – God help those who got Triples boulder.
10 Calf Raise
10 Lunges L/R ( 5 a leg )
Called it quits at 6 sets
Return Rocks
and did some Jane Fondaesqe leg work. Hurry back to COT
In 1977, the King Tut exhibit was held at NOMA and was the inspiration for today’s workout. No, we didn’t walk like an Egyptian, perform a camel crawl, or did the mummy move. TUT for today means Time Under Tension (think low and slow) which is the most efficient way you create hypertrophy of muscle, i.e. “Get Swole!”
Warmup – Squats, Merkins, Lunges, Peter Parkers, Shoulder Taps, Parker Peters, and Imperial Walkers (crowd pleaser). Everything was done IC but it was a slow 3 count hold for each movement rather than the standard IC count.
The Thang – Everyone pick up a coupon for each hand (kettlebells and sandbags) and head to the Foundry.
Once we arrive we at the foundry, do three rounds (2:30 min each) of flexed arm hang to failure, 10 no cheat merkins and 15 goblet squats.
Head back to the flag and we perform one Sunday morning.
Close out with COT and prayers for peace for Jerusalem and for Charmin as he honors the one yr. anniversary of his dad’s passing.
Before we started today, YHC decided that since we are all doing our own thing, we should make sure that we start at end with the same number of people, specifically that we start and end with the same people (assuming we don’t EH someone along the way). Well today we started with 13 pax. A joke was made that we’d end up with 14 since Triple Shift would be late. After some laughs we all took off.
KnOTers went their way, Kennan Brah went to his car, and the herd of runners, at Hawg’s request went on a “slow jog”. Towards the end of the run, YHC came back to the track and Lo and beheld Triple Shift and ended up running a lap with him.
Once we all came back to the CoT, and after a quick count-o-rama heavy jokes were made at Triple Shift’s expense.
Ended with prayers for family and in thanksgiving for healing.
8 pax showed up and got stronger at the Mothership. Here’s what went down:
Mosey to the peristyle for a warmup consisting of regular stuff.
Mosey to the great lawn for some BLIMPS using the corners as the markers. Mosey and lung walks were MoT.
Partner up and play some casino games. Run to opposite corner, 5 burpees, then back to middle. Share a card number selected with non partner to keep in honest. Add cards together and team closest to 21 w/o going over wins the round and chooses an exercise. 4 rounds total.
Ring of Fire with squats and ‘mericans
Finish off with 21s doing LBCs and jump squats.
CoT
Coffeteria
SYITG
Warm (In Cadence, except when it isn’t)
Fwd Arm Circles 20x
5 Merkins
Rev Arm Circles 20x
5 Burpees
Seal Claps 20 X
Mtn Man Poopers 10 X
Imperial Walkers 10x
Mosey with Rocks to Parking Lot
Dora – Timer – One Pax runs to Lit Light pole and back, after each set , then advance to next tree
100 Curls
100 Rows
100 OHP
100 Chest Press
Semi Coordinated Side Shuffle R/L
Do a little F3 Lingo talk on Accelerating and measuring against a standard
Perform 40 hand release merkins within 2 Min is one standard
One more Dora Rd
100 BB Situp – Timer is 25 4 CT Flutter Kick with Rock.
Mosey back to rock pile-
Ring of fire with Shoulder Taps
All Gore for way too long, sprint back to “flag”
10/17 heard the callout of WarEagle to pax to keep the Momentum of West Metairie area beatdown going. Saw a need to fill the Q – called Minuterice and got his hard commit on my drive home Tue night. Game plan was set in motion to create a beatdown that minimized running yet provided enough cardio to think you did.
Warm up with
Scantron x 2
Windmills
SSH
Mnt Man Poopers
Mnt Climbers
Shoulder Taps
Went to the playground
4 on the bars holding a pull up with chin over the top
2 did 5 dips
Rotate through until all completed
2 rounds
Mosey to the blocks
6 stations:
High Plank
Jump over burpees
Low plank
Jump over burpees
Straight out curls 25#
TriCep Extensions 25#
Rotate through with 5 burpees as the timer
2 Rounds
Line up for Indian Run to the theater ramp – pax in the back farmer carry to the front place blocks wide enough for pax line to run through with last pax picking them up running to the front – continue to target location
Now 5 stations
Dips
Box jumps
Decline Merkins
Incline Merkins
Farmer Carry blocks to the top of the ramp and down (timer)
Rotate through 1 time
Intro of some new Mary: all below to cadence of different lengths – mainly 2 to 3 reps past the moaning.
Dr W’s (not new to all)
Elevated V’s – in the sitting position hands behind head raise legs to touch feet
Same position – alternate left hand Tks rht foot then flip flop
Same position raise hands straight over head – bring knees to upward tuck while bring hands down to tap knee
Kick stand position brings knees up to chest then extend out gas pump to a V
2 rounds of Indian Push ups with crucible finisher
Indian block run back
Repeat Mary from above
Repeat pull up hang with dips from above
One round of 3 on 3 block drag
COT
In a rare occurrence, there were no runners. YHC was planning on walking around the park, however when all the HIM’s started their backwards trot, YHC decided a day of Knees Over Toes wouldn’t be the worst thing. Tenderloin showed up early and was speeding around the track already at 5:30. That being said, after 45 minutes (or so) we returned to the Shovel Flag and ended in a COT where we prayed for those intentions spoken and unspoken.
YHC took a different route today, choosing to go with the KNOTers. There were a cornucopia of conversations, from what planets were in the sky, to ways to increase tibia torsion, and the downsides of being a bitcoin mining owner.
When we came back with mi it’s to spare and saw the runners stretching so maybe they decided not to run. Their leader Pai Gow wasn’t there to tell them what to do so who knows.
Ended with a COT where we prayed for those suffering.
