5 Pax arrived to prep for
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Tag: Hokie Pokey
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National Drive Thru Day – from Rudy
July 24th – National Drive Thru Day. Every day is a holiday, you just gotta find it. And this one had an immediate relevance for YHC, as it allowed me to break out a favorite Rudy-Family road trip song.
Yup, Weird Al’s 10 minute “Trapped in the Drive Thru”
Head to the rock pile for a quick warmup with some stretches (while Hokie and PVC disappeared for the mysterious KoT). While stretching, YHC saw the tracks and remembered how weak his balance is. So – lets mosey up to the tracks.
* Try to hold balance and get 5 squats. Once done with that, start walking the rail. Mayhem showed his prematurely old balancing (lack-of) skills, while The Architect was off to the races. YHC did manage to get 5 squats in But it was NOT easy.
Then grab a rock and lets head to the Pavillion for some Tabata.
Round 1 – the PAX were astounded at the riffs, the intricacies of the melody and the story of the drive thru. 10 sets, 45 seconds on 15 seconds rest, going through rock based exercises. The cycle completed just as Weird Al realizes “They forgot the Onions”.
Round 2 – same exercises, but the music this time was July 24th birthdays. Robbie Grey (Modern English – I Melt With You), J-Lo (On The Floor), Kristen Chenoweth (Popular), Marvin the Martian (I’m a Martian).
At this point, Bogey and others seemed VERY upset about the musical choices.
Finally – head to the building for a final round of Wonder Bra’s, celebrating the birthday of the Original Wonder Woman (Lynda Carter) while she sang Put the Gun Down.
Mosey back to the flag to the sounds of Eye of the Tiger for our COT.
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Deep Sea Diver Down then Up and Up – from Heisenberg
Warmup Windmills x 10, Grass Grabbers x 10, Imperial Walker x 25, Arm Circles Forward, Backward, Seal Claps, Overhead Claps x 10, Moroccan Night clubs x 20
Deep Sea Diver Down – Starting at the top step of NOMA, 8 Shoulder Taps IC then descend a step and reduce the count by one until we get down to the bottom.
Deep Sea Diver Up – This was a failed attempt as we went up head first and it was way too easy so YHC nixed the experiment at step 5.
Mosey to the wooden steps – IC Right Leg Step ups 25, 10 Dips, Left Leg Step Ups 25, 10 Dips
Mosey to the Singing Oak – Ring of Fire – 10 Squats around the ring while Pax held the Al Gore. Frac failed to follow my clear instruction to avoid standing in ants.
Mosey to Field with Tall Grass – Pax held plank position as first PAX bear crawled to first tree and started 25 LBCs and then then bear crawled to third tree. As the first Pax started the LBC the next Pax would bear crawl. At some point Surge became impatient and started out of turn.
Mosey to Benches – Monkey Humpers IC x 25
Mosey to Swans – Jack Web to 5
Mosey Back to NOMA Steps – Deep Sea Diver Up – This time we started on the first step and went backwards feet first up to Step 8. This is the proper way to do a reverse Deep Sea Diver.
Mosey to Side Steps – Calf Raises IC x 10 then Slow x 10
Mosey to Back of NOMA – 3 Sunday Mornings
Mosey Back to Flag – Time for 5 Burpees
COT -
Vacations continue … and so do workouts – from Hokie
As 0530 approached and no trains in eyesight, earshot or the app
2 pax went running (which grew to four) and one went to KnOT and no one did S & M
As 5 closed out at COT, we lifted up Frac’s mom and her recovery, Frac’s M and her continued health and Frac’s work headaches
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Sleep well you Nutria – from Hokie
Thursday, July 20, 2022, at an AO known as Wally Run. Only two individuals participated The Architect and Hokie. It seems like the rest of the Pax (participants) were absent or took a break due to enjoying some drinks on Wednesday night after the CSAUP (Completely Stupid and Utterly Pointless) event called Gnarly Nutria.
During the event, The Architect took charge and ran the Wally Run, leading the run from start to finish and setting the pace only he could match.
On the other hand, Hokie focused on taking care of his knees and tibialis (shin muscles) by performing knees over toes training. Knees over toes training is a specific exercise technique that targets knee health and strength.
Additionally, in our COT with lifted up thr upcoming St. Vincent 500 in Thibodaux, as a future fitness challenge or race that the F3 guys should Clown Car.
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El Diablo – from Pool Boy
Temperature 84 degrees.
After giving brief disclaimer, Mosey to bleachers near back of the playround.
Warmups –
SSH
Imperial Walkers
Grass Grabbers
Mountain Climbers
Arm CirclesRound 1
5 shoulder taps, 10 plank jacks, 20 merkins, 30 squats, run up and down bleachers, run around parking lot and back. 3x
Round 2
Mosey to mini levee, line up shoulder to shoulder with hand slap between pax. – Indian merkin ladder
Round 2.5
In teams of 2, bear crawl race.
Round 3
Under pavillion by the track, calisthenics consisting of dips, LBC’s, step ups etc
Round 4
Head to football field, 2 man relay. 100 yard sprint/jog; teammate does burpeesHead to the Flag. COT
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As faithful as the sunrise – from Kenna Brah
Warm ups –
SSH x 20
Imperial Walkers x 15
Upper Body Twists x15
Abe Vigoda – pause for 4 ct on each leg X10 each leg
Low Slow Squat x15Main Thang –
All about the Benjamins – 100 reps of various exrcises
Tote a sufficiently difficult rock to the Parking Lot
Line up abreast
Rd 1
Curls with Rock x 25, Lunge Walk 25 steps, Merkins 25x Lunge Walk Back 25 Steps – repeat 3 more times
Early finishers were treated to some Mary while we waited for the 6 – this was peer lead, and impromptu by the pax20 Sec Recovery count –
Rd 2
Rows 25x, side shuffle 25 steps, 25 4ct Mountain Climbers, Side shuffle back 25 steps – repeat 3 more timesBrief recovery Mary while we wait for Rudy- ahem – the 6. He’s fussy about form ya know.
Rd 3
OHP 25x, backwards run 25 steps and back 25 steps, – 2 more X , return rocks and COT. Oh, we forgot Rudy!! Ware Eagle has him in tow and brings him home. Grumpy for the disrespect we showed. That’s on me. -
Z90s and some pax did a pretend workout – from Bolt
YHC dug back in the annals (reread the word without your filthy mind filter) of previous Qs for something I hadn’t done in a bit—Z90s it would be with the exercises tweaked and the modes of transportation unchanged. Like many NOLA pax who are also part of the coolest generation on planet Earth, I became an adult in the 90s so this workout title includes a Z for many 90s reasons: Z Cavaricci pants, it’s the end of the alphabet like we are the last generation to not suck, it’s the movement pattern we would follow around the bases, I could go on but on to the Thang which followed the usual warmorama stuff/soundtrack followed Morning Calls for the absent Rudy.
Z90s: 5 thru 20 reps/4 exercises, mix movement between between bases each round, mosey back to home. Skip rule in effect and an all 90s club mix playlist which guaranteed penalty burpees; it was far worse than the playlist I actually created if u can believe that!
Round 1 (bear crawl between home, 3rd, 1st, 2nd): burpee 5x, Cracker Jacks (frog>star jump>frog) 10x, merkin 15x, plank jacks 20x
Round 2 (crab walk): burpee, air squats, Peter Parker, American hammer 2:1
Round 3 (crawl bear): burpee, Bonnie Blair, Parker Peter, overhead air presses
It was at this point I gave the pax the option for Qs choice or a fourth round and after some debate Frac and The Architect split, pushing Bogey to be the swing vote, opting for round 4 (would’ve been Mary plus decadie of death) and there was mention of dancing so I called an audible on the movement between bases.
Round 4 (dance moves of pax choice): burpee, R/L side squats, diamond merks, mountain climbers 2:1
Back to flag—NOT. At the flag I noticed we had two minutes to spare so not wanting to cheat the pax out of their money’s worth we ventured to the edge of the outside track shoulder to shoulder to put on a show for the Old Metairie muckity mucks: Humping of the monkey followed by pleasing of the wife followed by O rings just to solidify the theme for the obviously horrified onlookers.
In retrospect, I either forgot how much Z90 can suck or it was a poor choice given all the workouts I haven’t been to recently and only kicked my own ass. I’ll let the pax chime in. Winded, honored, and grateful. COT. -
Run, Ruck, KnOT or Tequila – from Hokie
Attendance was light… was it the tequila???
Mambi ran
Kenner Brah & Big Willie Rucked
I worked on Knees Over ToesOthers slept after what I am sure was a great tequila tasting
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Three Sixes leading up to Poker Night – from Mayhem
Q arrived early to setup the cones
5:29 Hokie and the KnOT tribe tried to steal my Q thunder
5:30 sharp gave the normal disclaimer, reminding Pool Boy that Q actually is not a professional trainerMosey near the tracks for warmup: AV (supposed to be slow, but Q was excited), GG, SSH, IW… on your face ST, PPP… recover AC
Hit the rock pile for a rock that you can rifle carry to the far side of the hill
The Architect went big, it would cost him later6x6x6 (six rounds, six stations, six reps)
Run up the hill to the cone, 6 reps of given exercise
Run down the hill to the cone, 6 reps
Bear crawl to the cone, 6 reps
Run backwards to the cone, 6 reps
Up the hill backwards to the cone, 6 reps
Down the hill backwards to the cone, 6 reps
Mary or pick up the six before moving on to the next round as a groupRd 1: Burpees
Rd 2: Bonnie Blairs
Rd 3: Mountain Climbers
Rd 4: Squats with the Rock
Rd 5: Merkins
Rd 6: Man MakersReturn the rocks
Back to the “flag”COT
Gnarly Nutria reminder 7/19 @ 6pm
Continued prayers for Boo Boo and his M, as well as Tenderloin
Thanksgiving for Charmin getting his new rideGratitude for myself and my M, today is our 20yr anniversary of the day we met
I have a feeling that those in the gloom are not going to poker, and those going to poker were not in the gloom…
Thanks for letting me LEAD!
