I have been introduced to the concept of time in tension over reps. Lots of workout stress number of reps done real fast so we can brag about how many we do. When we do them real fast form goes out the window along with full extension, control and benefits of gravity resistance. After an extended stretching series the pax was challenge to a series of the usual merkins squats lunges sit-ups leg lifts plank etc only this time to a s l o w count if 6 down and a s l o w 6 count up. There were only 5 reps of each exercise but it took a minute or more to do each one. The 5th rep of a merkin or a plank done this way started to feel really long. End result more muscles got used. Control and form just happened and a pumped up feeling afterwards assured a real workout just happened in 30 minutes of tension time.
Tag: Hogs Breath
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Misty Mornings – from Hogs Breath
Hogs breath showed up to a crisp, cold, and wet morning at the 007. Bit seeing any other light, he proceeded to a solo workout. Dodging puddles for a slow mosey around heritage with some Mary underneath the picnic pavilion.
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One Pax in a Pear Tree – from Hogs Breath
YHC arrive at the 007 brightly lit up or Slidell Bayou Christmas!
Yhc was the only one that showed, so he took advantage to get a beatdown while looking at the Christmas lights!
Yhc warmed up with a mosey around the circle followed by some sprinst through the lighted Christmas tunnel. A few rounds Jack Webb and some more moseying’
Papa Noel will be there Monday the 23rd!
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Last Q of the week, let’s take it easy, wait, who’s that coming up the ramp? – from Jose10k
Long week, 2 5ks yesterday, YHC was ready for some Yoga and stretching with Moby. Something simple and light. Then headlights appeared at the bottom of the ramp, Hogsbreath from Slidell came out here to join the group. I get it, no one goes to the Slash Pad anymore. Quarter pipe has to be paid to post. YHC had to make up a better plan for the new arrival. Good warmup then to the thang. Down to the first floor where we ducked into the covered walkway for 10 minutes of core. Calf raises up the stairs (2each step). 4 corners at top. 10 merkins each corner, back peddle halfway, run the rest. 20 sumo squats and the same in between. Lt Dan up and back to finish off. COT and Hogsbreath prayed us out. My week of Qing is officially done. Bird has the cold, birthday Q tomorrow. SYITG
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Deja vu!! – from Shooter
YHC rolled up to familiar faces from Granny’s.
DR Mee Maw, Steve and Rouse were present.
Next thing you know an unfamiliar car comes rolling in and low and behold HogsBreath emerges from a new ride.. With all PAX accounted for we completed a light warmup..SSH
Grass grabbers
Toe touches
Arm circles
Butt kicks
Good mornings3 rucked out for 20 and back while Steve and Q took the lakefront route turning up and returning at the Barley Oak!!
Upon return to the AO completed Jane Fonda’s (EiEi) style.Rouse closed with COT!!
Until the next Gloom 👍🏼👊🏼✌🏼!!
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Celeste and Lisa’s Donkey Kick-Off on the Escalator – from Russo
Great Saturday at the Lakefront
Warmup (10x – 15x IC)
Air presses
Torso twists
Self love
Toe touches
Grass grabbers
Hillbillies
High knees
Seal jacksThang: Mosey down Girod to the trailhead and back, stopping along the way for a round of “the escalator”, aka “Chewy’s Soduku. The concept: 10 exercises, 10 rounds. Rep count goes from 10 to 1. Next round: 10 rep count moves to 9, 9 moves to 8, rinse and repeat. At the end of 10 rounds, each of the 10 exercises will have been performed 55 times. Math!
The exercises:
Merkins
Partner Merkins
8 count body builders
Donkey kicks
Leg raises
Gas pumps
Jump squats
Imperial squat walkers
Star jumps
Murder BunniesSomewhere in the middle, to break up monotony and provide a little halftime entertainment, YHC challenged Bird to a “donkey kick-off”…select your winner and get it right, and you’re exempt from that round. The rules were not clear, nor was the starting gun, so despite YHC winning round 1, there was a round 2, won by Bird. Choosing to hedge the bet, we called it at a tie until further notice.
Back at the flag, we wrapped up with the COT, Name-o-Rama, and prayer, welcoming FNG Cankles!
Thank you all for participating in the now yearly tradition of forgoing at least one week of IronPax.
SYITG
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Back to school. Back to school, to prove to Dad that I’m not a fool. I got my lunch packed up, my boots tied tight, I hope I don’t get in a fight. Ohhhh, back to school. Back to school. Back to school. Well, here goes nothing. – from Jose10k
THE THANG:
It was a bit cooler this morning, 74 degrees to start an Epic “Back to School Beatdown”
We moseyed over the top of the stairs and YHC presented the white board. Time to go back to school and do the Billy Madison. Each grade represented an exercise and the PAX would do 12 reps of each, each round . The PAX would complete 1st grade, run down the stairs and run the ramp back up returning to the start. Next, complete 1st grade and then 2nd grade, run the short loop, returning to the start. The PAX would try to graduate and get through the 12th grade!
1st Grade – Squats
2nd Grade – Monkey Humpers
3rd Grade – Lunges (2 is one)
4th Grade – BBS
5th Grade – Flutter Kicks
6th Grade – LBCs
7th Grade – American Hammers
8th Grade – Merkins
9th Grade – Freak Nasties
10th Grade – Carolina Dry Docks
11th Grade – Burpees
12th Grade – SSHs
COT and BBQ prayed us out.
We managed to complete the 9th grade. We now have something to shoot for next time. BBQ commented that the beatdown killed the mumble chatter. I’ll take the compliment. SYITG, thanks for letting me lead/and or reading this bb. -
Light Fun after the 4th – from Jose10k
Let’s keep it simple. To be honest, the day after the 4th celebrations, I wasn’t expecting anyone to show up at the A1C this early morning. Humid, hot, most people on a nice 4 day weekend. YHC showed up early to put in his 100 burpees for the July Spartan challenge, and continue to do a slow mosey to stretch out these sore muscles. At 5 o’clock, my partner in crime showed up: Moby. We upped the pace around the parking garage, waiting for any other HIMs to show up. It looked like just Batman and Robin again, we planned a great, simple beatdown for the two of us. We began to hit the stairs, when an unfamiliar car pulled up. Oh shit, it was Hogsbreathe. No simple beatdown anymore. He was 10 minutes late because he was dropping a Biden in his toilet.
The thang: calf raises on the stairs, Moby’s 4 count SSH at the bottom, calf raises back up on top, then back down to the second floor. This is where we discovered an airconditioned hallway. WTF, where has this been? We proceeded to stay inside for 15 minutes for bear crawls and core exercises (round robin style). Back to the ramps for Lt. Dan’s up, the back peddle up the other incline. Back to the flag for some toys that I had in the trunk, coupons. We proceeded to do kettle bell swings, curls for the girls, rows for the ho**, shoulder presses, and chest presses to finish off. Hogsbreathe is doing great at his new job, his M has a new motorcycle for them to cruise the streets of Slidell. Moby has the cure for any high fevers, Turbo Dog left his usual gifts to the parking garage, and I am just grateful to share my mornings with these great brothers of mine. COT and Hogsbreathe prayed us out with intentions for Moby’s niece and their family. Tomorrow, Hammer has the Q.
SYITG gentlemen, thanks for reading and thanks for posting. -
Loosely borrowed – from Pass Interference
I’ve made it a habit of piecing together a beatdown by scanning Beatdowns on our website, so why should this be any different? Knowing we had one pax in a long term injury recovery process, and another only joining for the 2nd time, I wanted to make it challenging but not beyond reason.
So, away we went!
The warmup:
– mountain man poopers (since Hogs was here)
– copperhead squats
– SSH I think, hard to remember due to lack of sleepThe thang:
– First we went near the playgorund, to do a modified “morning call” (which I brought from Badapple AO at #F3Alpha). Instead of everyone doing a set of pullups, I had everyone do dips, while the other pax did merkins, round robin til everyone got their dips in.
– Then we did a scout run (not sure what to call it), where I had one person run from the playground to the permanent flag in the back of the park, and back, while the other 3 did 5 burpees, 10 squats and 15 big boys. Each man ran and the others completed the exercises.
– Then it was time to mosy to the trail and do a dora, since there were 4. We split into teams and knocked out 100/200/300 of whatever came to mind at the time.Mary followed and we made it out alive!
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Tabatta Tuesday – from Chewy
Tabata Tuesday
Seven PAX met up last Tuesday at the Mandeville Trail head for a Tabata Tuesday workout. Exercises included jump rope, agility ladder, side, straddle hops, mountain climber, lunges, and a flight of steps.
