Black Jack 21
Everyone carries a weight round pontiff
Merkins
Squats
Lunges 1 is 1
Shoulder taps
Hillbilly 2 is 1
Bobby Hurley
Bleachers
Hip slap
Leg raises
Step ups
Nolan Ryan 1is1
Side lunges 1is1
Wife pleaser
Plank jacks
Squat kick 1is1
Big bois
Wall
Walk ups
Calf raises
Plank ups
Gazebo
1 leg power ups
Irkins
Flashers
With billions of dollars spent in the health and wellness industry, everyone is looking to sell some magical elixir or hawk some new idea to recapture one’s youth. Well, I’ve been in this fitness space for over 40 years and there is no magical pill, new diet, new exercise routine or some infusion therapy to prevent the aging process. Yep, I know, that’s pretty profound but facts are facts. We don’t live here forever but that doesn’t mean we shouldn’t take care and maintain the body that God bestowed upon us. The big rocks of quality sleep, quality food and quality movement can never be eliminated if you want to live a long life. I’ll talk about quality relationships and the longevity space for another time. Anyway, a book I am reading called Born to Walk by Mark Sisson talks about the ‘quality movement’ space and that 50% of our exercise should be focused on strength training. One of the most dangerous things one can encounter when they age is finding themselves weak and old. That is a recipe for injury, disease and premature death. Ouch!
With strength training on my mind, I attempted to reincarnate the MUSCLESHIP! For all you newcomers, that was non running workout on Saturdays to help people on IR that couldn’t do Mothership. Simply put, we would lift heavy things and move around.
WARMARAMA
Head to the Peristyle to warm up with slow IC exercises. 10 LSS Squats, 10 low Tie Fighters (front and back), 10 slow cadence Imperial Walkers (#CrowdPleaser), 10 IC Lunge around the clock, 15 slow merkins, 10 slow Peter Parkers, 10 slow shoulder taps and 10 burpees IC.
THE THANG
Now that we are warmed up, we head to my bus and pick up all the KB and Dumbbells from the back. Everyone lines up single file holds one weight, and we start walking to the foundry. The last person in line doesn’t have a weight and does 10 BBSU and sprints the front where everyone stops, puts down their weight and moves back one spot and picks up the weight from the other pax member behind them then continues forward.
Once we reach the foundry, Rudy’s chirping threw me off slightly but I quickly regained my composure and listed out the exercise stations. 10 pull ups, 10 merkins, 10 Bulgarian split squats, 10 squats, 10 dips with the timer being a run to the track, perform three burpees then run back. We performed 2 full rounds then finished up with 10 slow supermans.
We head back to the flag in the same fashion that we went to the foundry.
COUNTOFF, NAMERAMA, AND COT
Closed with a prayer of gratitude for the life we have been given, especially with some of the pax member’s losing loved ones. Help us be strong for our loved ones, and our community so we can be a light in a dark world.
As the pax gathered with no definitive Q signed up and KB presuming MacGyver’s declaration to post was also a commitment to Q,—YHC, still gimpy, gave the disclaimer and off to the warmup pad we went for IWx10, MMPGMx10, Abe SLOWgodas x10, Tie Fighters x10 a la Charmin (forward, backward per usual plus side to side with both chinooks), self love x10, SSHx20 and mosey to JPAX via KNOTs, shuffle each way, karaoke each way, high knees. Retrieve coupons.
The pax were each asked 12 or 2? The votes favored “12” and thus it would be…12 exercises in succession per round (10 reps each) with 10 celebratory Blockees before starting the second round.
Not only did MacGyver break a coupon as a Kotter, he also tried to “save” his blockees til the end, presumably bc he fell behind the old men??? YHC had none of it so we synced up and brought him into a soft landing with us before starting round two together (leave no man behind).
Monkey Humpers
Shoulder Taps
Big Boys
Bonnie Blair’s
Merkins
Leg Raises
Scoop Squats
Carolina Dry Docks
Compound Ws
Burpees
Mountain Climbers
SSH
Return to the flag just in time to burpee each “Knocked down” of Tubthumping as time expired. COT.
NMM: we only talked sh!t about you, Pinewood…
YHC dared both a weigh in and the tape measure after work travel/boozing for 7 out of 8 weeks and thus my Lundi Gras was decided…but only bc Boo-Boo called for accountability in Slack! Had he not done so, the tweaked knee and plantar fasciitis would have been all the excuses needed to fartsack so to hedge against it, the response in Slack was affirm attendance and raise by way of taking the Q!
Warmorama with intent to only feature Mardi Gras playlist until KB made a comment about the “diarrhea song” which required compliance to the pax wishes! Abe SLOWgodas, IW, GG, SSH, seal/OH claps, both Tie Fighters, Chinooks, MNC, self love followed by a slowsey to JPAX where the pax voted horizontal or vertical. Boo-boo and KB had 2-1 advantage so vertical meant the timer would run up the stairs and bear crawl down the ramp. The Dora was 100 dry docks, 200 reverse lunges 2:1, and 300 BBSU. Return to the flag for a song skip and 3 burpee penalty followed by an introduction to YHC’s 30-count invention: Shoulders, Knees, and Toes Plank as time ran out. COT, grateful for the men today and F3 everyday.
Weather: Temp 49 degrees, mist and windy
When I arrived at Kennarieridge, the conditions were miserable…cold, windy, misty, flooded grounds, and about 50 floats sitting in the parking lot that I planned to use for today’s beatdown. As I scoped out the scene, I was joined by Kenna Brah and Fracsac. Gave the disclaimer. I thought I could manage the workout around the floats in the lot but I then I noticed the same security guard that chased us out of the lot 2 weeks earlier when it was being used for the Super Bowl bus staging area. Since it was the same 3 PAX as last time, I knew we were marked men and security was waiting for the moment to get back at us for crossing their secured Super Bowl lot.
While under the watchful eye of security, we moseyed to JPAX for our warmups.
Samson Stretch x10
Low Slow Squats x10
Abe Slogodas x10
Forward Arm Circles x10
Backwards Arm Circles x10
Seal Claps X10
Imperial Walkers x10
SSH x20
Option B since Lot was under secured lockdown (the Thang)
Run from front of JPAX to Ramp of Pain
Bear Crawl up and Lunges down
Run back to front of JPAX
Burpees x10
Repeat run to Ramp of Pain with Bear Crawl and Lunges
Run Back to front of JPAX
Burpees x10
Merkins x20
Repeat run to Ramp of Pain with Bear Crawl and Lunges
Run Back to front of JPAX
Burpees x10
Merkins x20
Step-Ups 1-1 x30
Repeat run to Ramp of Pain with Bear Crawl and Lunges
Run Back to front of JPAX
Burpees x10
Merkins x20
Step-Ups 1-1 x30
SSH x40
7’s – BBSU/Inclined Merkins. Up and down side ramp of JPAX
Headed back to flag with a mix of high knee claps and KOT. At flag, we completed several lunges.
COT
Next time, we will take that lot!
YHC dreaded the gloom after roughly a month of work travel sans DR posting and the occasional fartsack while in town so what’s a guy to do? TAKE THE Q OF COURSE…
Warmorama of the usual including Abe SLOWgodas, IW, Tie Fighters, OH and Seal claps, MNC (for Charmin’s return to the gloom), SSH all to Frac’s favorite tune followed by a mosey to grab coupons and circle at JPAX.
THE THANG: Satchmo (YHC’s 2.0) is headed to USAF boot camp 2/11 so to begin we did the merkin/BBSU qualifying protocol, Satchmo passed for his age bracket as did most of the pax, for both their and Satchmo’s age bracket, led by Space Cowboy.
Part Deux: CSCROT (with coupons)
Since Frac continues to post and endure Rapper’s Delight, I obliged his call for an acronym to remember what the exercises were (and bonus, Satchmo is joining the granddaddy of acronyms—the military.)!
25 reps/exercise continuous until CSCROT was complete then repeat another round after a brief cooldown (some pax began a third round before time was called).
Chest press
Squats
Curls
Rows
OH press
Tricep press
Return to flag, COT.
Maybe it was the Super Bowl hang over or a lot of our fellow PAX are Chiefs fans but only 2 others, Fracsac and KennaBrah, joined me on this muggy morning to celebrate the Eagles victory.
Weather: 68 degrees, no wind.
Started on time with disclaimer
Headed to pad for warm-ups
Samson Stretch x5
Slow Squats x10
Abe Slogodas x10
Imperial Walkers x10
Seal Claps x10
Overhead Claps x10
SSH x15
Mosey to beginning of long track that circles New Orleans Gold field and passes the Saints practice facility and JPAX.
1st LEG: pad to Saints practice facility
1st pole: 1 burpee
2nd pole: 3 merkins
3rd pole: 5 squats
4th pole: skip
Repeat until finished 1st leg of circle near Saints practice facility
2nd LEG: Saints Drive
1st pole: 2 burpees
2nd pole: 6 merkins
3rd pole: 10 squats
4th pole: skip
Repeat until finished 2nd leg or track near Airline Drive.
3rd LEG: Airline Drive which also included a tight squeeze through a locked security fence, jumping over a barricade, and successfully escaping capture from a security guard
Same exercises and counts as 1st leg with bonus exercises (double count when light pole has white vs orange light)
Repeat until finished 3rd leg at JPAX
TOTAL: 1.2 mile run, 25 burpees, 72 merkins, 120 squats, 1 tight fence squeeze, 1 barricade jump, and 1 successful escape from a security guard
Mosey to JPAX:
11’s: Step-ups 1:1, run up stairs, Donkey Kicks, and run down ramp
Mosey to Flag
Total run miles for workout: 2.0
COT
Super Mothership
Pax (7)
Bogey
Tool
Abacus
Kenna brah
Chris FNG – PETA
Colonol Mustard
YHC arrived early to set up a football field.
Convened at the Flag for a lighter than usual PAX for Mother Ship partly due to the IOAM event on the bayou.
Moseyed to the Peristyle for a Warm Up where a couple of late arrivals met us.
Warm-a-Rama:
Slow Abe Vogodas 4 count on each side
Grass grabbers
Hillbillies
Side straddle hops
Mountain climbers
Tie fighters
Mayhem merkins
Moseyed to Big Lawn for Thang 1:
Red Barchetta – esque – instead we exercised song Purple Rain kicked off by the Fox Sports NFL theme song. This was the start of a playlist through the workout of artists that performed at Super Bowl halftimes/
100 Yard Dash then 100 overhead presses, run back to start point to plank/wait for six; 75 yard dash then 75 plank jacks, run back to start point to plank/wait for six; 50 yard dash then 50 LBCs, run back to start point to plank/wait for six; 25 yard dash then 25 Merkins, run back to start point to plank/wait for six; 10 yard dash then 10 burpees, run back to start point and plank/wait for six.
YHC brought a football 🏈 that couldn’t be dropped by the Pax for the remainder of the workout. If it hit the ground, 2 penalty burpees.
Mosey to Baby Foundry for Thang 2: Pull Ups and Planks
We split in 2 groups or tandems. With the off number YHC was a single and “ready to mingle” per Bogey. Bogey and Abacus made quite the cute couple.
Half are doing pull ups or back work while others are doing a plank. YHC used a Tabata timer for 45 secs of work and 15 secs of rest for 8 cycles.
Mosey to NOMA Fountain for Thang 3: Bench work in cadence
Box jumps
Bulgarian Split squats
Dips
Incline Merkins
Derkins
Gas pumpers
Mosey to the Flag. With about 3-4 mins remaining. We did a dealers choice of Mary.
COT:
We prayed for Tool’s wife and the city hosting the Super Bowl this weekend and gave thanks to impact of F3.
FNG Chris who is Kenna Brah’s nephew was in town for work and is big carnivore and hunter so was officially named PETA. He calls Dallas home and committed to more workouts in the gloom in Dallas to certify it.
Conditions: 63 F, felt like 66 F, 0 mph wind
YHC arrived by foot at 5:28… because it is February and Every Mile Counts.
Mumblechatter began before 5:30
At the bell, disclaimer given and we commenced to carioca down the jogging path changing direction halfway
Near the main gate, the start of the warmarama: A-slow-V, GG, low slow squats
Then we “snaked the railings”. When you weren’t snaking, PAX held an Al Gore.
It was awkward. It was different. Different can be good.
Mosey down the path to the parking lot near the track entrance.
Finish the warmarama with PPP, MC and MAYHEM MERKINS (hip slap, shoulder tap, merkin in a 10-count cadence… Exicon worthy)
Into the track bleacher gate we went.
The Main Thang: do 10 of something, then a form of transportation, then 20 of something, and so on to 100.
10 left leg lunge, right leg lunge, burpee, two squats OYO – snake the bleachers
20 burpees OYO – run back in front of the bleachers
30 merkins OYO – run to the press box, up the stairs and back
40 overhead claps OYO – run to the goal post and back
50 monkey humpers OYO – run in the parking lot to the opposite track entrance
60 lunges 1-is-1 OYO – run to the gym, bear crawl up the ramp, run back
70 squats OYO – run up the gym stairs and head to the north side of the gym
80 LBCs IC – run to the gym entrance and wall sit for 2 mins
90 flutter kicks IC – run through the parking lot near the track
100 air presses holding an Al Gore IC (taking turns counting to every 10) – indian run back to the flag
2 minutes of stretching before COT
Announcements
-Kenna Brah learned something from a random French woman that means nothing
-IOAM tomorrow in Thibodaux
-City Pork and Old Metry Mosey around the corner
Intentions
-Kenna Brah’s friend’s granddaughter
-Cheesesteak’s friend
-Bogey to be understood
Great group of men. We worked hard. Lots of mumblechatter. Great way to start a Friday.
SYITG!
1/24/25 Snow Week Uptowner
I showed up around 5:10 to scope the AO for ice and do final prep for workout, then back to the flag for 5:29.
5:30 Disclaimer then off to the rock pile for warming up.
Had a few stragglers join us along the way.
Warm-a-Rama:
Abe Vigodas
Low slow squats
Grass Grabber
SSH
Mountain Climbers
Thai fighters forward and back
Thang: partner up and grab a rock and mosey to Gym.
P1 is the timer and runs a lap around the gym will partner 2 does one of the below workouts then switch off partner and move to the next workout:
*with a Pax of 9 and Kenna Bruh proclaiming to be the “Odd Man” he was a single.
1. Sumo squats
2. Alternating Lunges
3. Bent over Rows
4. Overhead shoulder presses
5. Incline merkins
6. Thrusters
7. Derkins
8. Curls
This lasted until about 6:05 leaving some time to get as much Mary in as possible. No laps this time and I led the count:
1. Big Boy SU’s
2. J Lo’s
3. Freddie mercuries
4. Hello dolly
5. Plank
6. Superman
6:10 we started heading back to rock pile and flag to arrive at 6:15 SHARP.
Concluded with COT. Thoroughly enjoyed the opportunity to lead and plan to be more proactive about signing up on Q sheet.
9 Pax
Chips
Kenna bruh
Mayhem
Hand Granada
Vagabond
Architect
Thumb war
Mahatma
Mr. Rogers
Playlist from the Thang.
