15 strong at The Stomp for a straightforward run for my VQ.
The exercise: run 20 minutes out then 20 minutes in with 10 burpees at the halfway mark.
Following a quick explanation that consisted of the entirety of the previous paragraph and the obligatory disclaimer (for the record, I am not a personal trainer nor I am a professional one – thanks, Fracsac) we were off and running. Thanks to Rev Sox for taking the FNG under his wing and relieving me of my duties to explain the route.
Despite the conditions (extreme mugginess) and the midway burpees, all 15 finished strong with 3 minutes to spare. We stretched then circled for countoff, name-o-rama, intentions then prayer.
Three key observations:
1. @smooth is still fast;
2. given the thick and muggy air conditions, tank top Tuesday participants were at an advantage;
3. 10 burpees wreck havoc on pace.
Thanks to everyone for the encouraging words for my VQ. It is an honor to be part of the group. This exercise was not the most complicated or creative to lead, but it was still highly satisfy. Thanks for the push, @kuch and @craigjcordes.
The Skinny
T-claps to Rev Socks for bringing out Tua.
Turns out Tua’s wife went to Alabama so we got the name right (he went to LSU).
Did I already say burpees make running the second half of 20/20 more challenging?
Still full from the amazing dinner prepared by 86 at the Harrah’s steakhouse and my ears ringing from the Foo Fighters show that last until 1am. Not sure how it happened but I managed to forget to set my alarm but I just naturally woke up at 5:08am. Plenty of time to get to the AO.
Tinkles who was also up VERY late split the group and took a crew for the Angry Wave – Hokey Pokey Bad Moon, 86 Gatsby Chips and some others went their way.
My phone had no charge so no special jammy fanny. Damn it!
OG warmup on the Loyola lawn: SSH x 20, Hillbilly x 20, Mtn Climber x 20, Peter Parkers x 20, Roaches x 20
Then we ran to the top of WPM x 25 plank jacks on one side and 10 hand release merks. Ping Pong back to the 6.
At the top we got a partner and did a quick lap one floor down
FLIP FLOP x LC CRabs, Monkey humpers, Freddies, and Fire hydrants
So that was four more laps
Then down to the benchs for some dips and some bulgarian split lunges IC
Finally was a base chase challenge. Team one vs Team two. Team two won so team one had to pay up 10 burpees.
Things don’t always go as you plan – but we got it done. A messy am and Q but it was a pleasure to lead. I am missing some PAX – leave me a message below and I will add you so that you can get credit for attendance!
Last week was technically supposed to be the official launch of the new Sunday AO, but Mother Nature prevented anyone beyond YHC from actually posting. With fair weather and high humidity, 6 men, including 1 FNG, met near NOMA to celebrate the actual official launch of the new AO. No kettle bells here, just a good old fashioned beat down was expected, as was promised on Mumble Chatter. YHC rolled in sort of hot, with only 3 minutes to spare. With the clock striking 0630, it was time for the disclaimer, and then a short mosey to the grass near the tree line for…..
Warmup SSH IC x 31 IW IC x 20 Abe Vigodas IC x 10 Grass Grabbers IC x 15 Arm Circles IC x 20 Peter Parker IC x 20 Mountain Climbers IC x 20 Parker Peter IC x 20
Thang 1 Instructions were simple…. Line up at first tree, bear crawl to the next tree and complete 5 Burpees Lunge Walk to next tree, and complete 5 Burpees Bear crawl to next tree, and complete 5 Burpees Lunge walk to next tree, and complete 5 Burpees Sprint back to first tree YHC was leading the way, and sprinted back to the first tree, with Tool right behind. Once back at the tree, Tool informs YHC that we may have skipped a part. Yes, we did. YHC did not follow his own instructions and left off the second lunge walk. Of course all Pax followed suit, as the Q is always right. However, once back at the tree line, we completed the lunge walk with 5 burpees to the first tree, and sprinted back. All was right in the world once again.
Thang 2 Bataan Death March on Lelong Drive Form a column for an Indian Run with the last man dropping for 3 Burpees then sprinting to the front of the column. Each Pax had the pleasure of doing it once with a regular Indian Run to finish at the museum.
Thang 3 Dora 1..2..3 Partner up 100 Burpees, 200 Squats, 300 LBC’s Cumulative exercise where Pax 1 starts and Pax 2 runs a lap around NOMA, then flap jack until complete.
Thang 4 Shock and Awe Some mumblechatter initially, but it didn’t last long SSH IC x 5 10 Burpees OYO SSH IC x 5 9 Burpees OYO …….. SSH IC x 5 2 Burpees OYO SSH IC x 5 At this point, most pax know what comes next. However YHC had a surprise. Instead of the anticipated 10 Burpees at the bottom of the ladder, YHC did a sudden change and incorporated another favorite exercise…. Catalina Wine Mixers IC x 10 (6 count) – It’s a real crowd pleaser.
With 3 minutes remaining, a few stretches to assist in the cool down.
COT Count off, Name-o-rama, name the FNG, Announcements, and closed it out with a prayer.
NMM
It took the Pax a long time to name the FNG. He’s going to work for Monster Energy Drinks, but we were drawing a blank, so Metry it became, as he lives there, and we don’t have one yet. If you don’t like it, too bad. You should have posted……
With the time it took to name the FNG, YHC decided we would let the name for the AO marinate in our heads, and any good options could be submitted on Mumble chatter. Since we want something to do with the museum, YHC came up with The Renaissance, or just Renaissance. Unless there is serious opposition to this proposal, it shall stand. The Renaissance was primarily a time of the revival of Classical learning and wisdom after a long period of cultural decline and stagnation. Sounds like a cure for Sad Clown Syndrome to me……it lends to the DRP.
Whenever YHC needs to bring a good beat down, burpees seem to do the trick. They are the perfect full body exercise.
With 3 Q’s in the last 4 days, YHC did not see 1 Shovel Flag…….just sayin’
Thanks for helping me launch the new AO. Somebody needs to step up and take the Q for next week.
There was excitement oozing from GroupMe yesterday in anticipation of the party at Okwata. Bones was trying to draw the uptown crowd in. The lakeview clown car(s) all showed up! 16 Pax joined YHC on the lakefront to celebrate the day a legend was born. Brief disclaimer, then a mosey around the mardi gras fountain with butt kicks, high knees, and carioca.
Circle up on the grassy area for a warmup.
SSH IC x 49 – Hokie Pokie figured it out…… Abe Vigodas IC x 10 Arm Circles IC x 20 Grass Grabbers IC x 15 Peter parker IC x 20 Mountain Climbers IC x 20 Parker Peter IC x 20
Party favor 1
Mosey to the top of the levee for a disperse Indian Run. Last pax runs to the front and yells disperse and an exercise. Pax disperse either side of the levee, complete 3 of the exercise, and run back up the levee back in formation. YHC called it a little over half way through as time was a concern. Regular Indian run to a clear spot for:
Catalina Wine Mixers IC x 10 (Crowd pleaser) Disperse Indian Run is a challenge with 17 Pax. But no complaints here!
Party favor 2
Mosey back to a drier area for a little Shock and Awe (Happy Birthday to Me!) SSH IC x 6 10 Burpees OYO SSH IC x 6 9 Burpees OYO SSH IC x 6 8 Burpees OYO …….. …….. SSH IC x 6 2 Burpees OYO SSH IC x 6 10 Burpees OYO (cause we don’t do 1 Burpee) Nobody commented on the odd 6 SSH. YHC let an extra slide by the first time, but there was no chance of letting anyone actually know. So 6 SSH’s it was throughout…….
Mary Tin Snips IC x 15 Flutter Kicks IC x 20
Party favor 3
Mosey back to the levee for : Quadraphilia with 5 burpees at the top of the levee each time up. Completed approximately 5 minutes of this horrible evolution before time was up
Mosey back to the virtual shovel flag for countoff, name-o-rama, announcements, intentions, and closed out with a prayer to the Sky Q.
NMM
Thank you for showing up in force this morning and celebrating my birthday with me. A legend was born this day. That’s right, YHC shares a birthday with Janet Jackson………
Fifteen men gathered around 3 shovel flags, disclaimer, and let’s mosey to the track. Two laps and hit the outdoor gym. As we grow and build up to a full Murph, we modified. After the two laps, begin the pull-ups, merkins and squats. Four sets of 5 pull-ups, 10 merkins and 15 squats is 1 round. Run one lap after each round. After the fifth round, run two laps to get the 2 miles.
TClaps to the few who completed it. TClaps to the pax who worked hard to grow and improve.
Back at the Shovel Flags, countoff , namerama, announcements, shoutouts and a prayer.
Well the ISI challenge brought a record crew to Colisseum Square run. 10 PAX headed out after finding the correct starting spot (bigger round fountain on the uptown side of the park.) Headed down to Melpomene then up to St.Charles for a run in the Neutral Ground. Fast group made it to Napoleon (others turned earlier) then down to Magazine and back to the start. Lead group paced at 8:10 mile with the last 2 miles under 8! At the imaginary flag- misordered name-o-rama and countoff and then a prayer for charity. Great morning!
