Same as before. Gather in groups of 4 of simliar speed – one to run for help and 2 to carry the body. Quick disclaimer. No Warmup. 5 mountains. 10 burpees at the bottom and top of each mountain. That’s a Century. Plus a mini- murph tucked into the middle with 25 pullups, 50 pushups, and 75 squats. Most everyone made it back by COT, but noone completed 5 mountains. The Rules of a Misogi (according to Michael Easter) are Rule 1: Make it really hard. Rule 2: Don’t die. Except for one pax spewing Martinelli’s, there were no casualties. But the Smurph Mountain Misogi remains a challenge.
Tag: King Kong
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ADelight – from King Kong
4 PAX showed up.
Moseyed to the field in front of the zoo. We did the following warm-up exercises:
Windmills, Grass Grabbers, Arm Circles, Hill Billies, Imperial Walkers, and SSHs.Moseyed to the statue in front of Audubon Zoo. And did the following sets:
Set 1
Inclined Merkins x 12
Squats x 12
American Hammers x 12 IC
Rinse and repeat. Then ran a lap to the stop sign and backSet 2
Declined Merkins x 12
Bulgarian Split Lunges x 12 on each side
Hello Dollies x 12 ISC
Rinse and repeat. Then ran a lap to the stop sign and backSet 3
Declined Shoulder Taps x 12 ISC
Step-ups x 12 on each side
Flutterkicks x 12 ISC
Rinse and repeat. Then ran a lap to the stop sign and backWe then bear crawled, duck walked, bunny hopped, and did burpee broad jumps for some distance.
We then slowly worked our way back to the flag with some overhead claps, seal claps, and overhead presses.
COT
Long Coffeeteria for some PAX. -
KB swings…Maybe we did too many. – from Strings
Determined to do 100 kettlebell swings, we did that and also some snatches, and cleans and walking lunges, and painfully slow burpees. I like to do at least 15 minutes of mobility and stretches before getting into the workout. Things seemed to speed along after the first 15. We did do 100 swings and the rest. But when I got to 915 mass I was sore for the rest of the day and next. Perhaps too many swings in one workout.
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The People’s Mountain (WPM 2023-06-23 – from Catfish
Started off with a mosey over to the other side of St. Charles to warm up with:
• Hip Circles clockwise x 5 (in cadence)
• Hip Circles counterclockwise x 5 (in cadence)
• Abe Vigodas x 10 (in cadence)
• Grass Grabbers x 10 (in cadence)
• Wacky Jacks x 20 (in cadence)
• 8-Counts x 10 (in cadence)Moseyed to the base of the mountain for a backwards run up the ramp to the 3rd level. All PAX grabbed some wall space to hold a People’s Chair, and while here PAX did Overhead Claps x x20 (in cadence). Got off the wall and went right into Low Slow Squats x 20 (in cadence).
Moseyed around, then backwards up the next incline to the 4th level. All PAX grabbed some wall space to hold a People’s Chair, and while here PAX did Seal Claps x 20 (in cadence). Got off the wall and went right into Monkey Humpers x 20 (in cadence).
Moseyed around, then backwards up the next incline to the 5th level. All PAX grabbed some wall space to hold a People’s Chair, and while here PAX did Moroccan Night Clubs x 20 (in cadence). Got off the wall and went right into Donkey Kicks x 20 (in cadence).
Moseyed around, then backwards up the next incline to the 6th level. All PAX grabbed some wall space to hold a People’s Chair, and while here PAX did Air Presses x 20 (in cadence). Got off the wall and went right into Bobby Hurleys x 20 (in cadence).
Moseyed around, then backwards up the next incline to the top level. All PAX grabbed some wall space to hold a People’s Chair, and while here PAX did Arm Circles x 20 (in cadence). Got off the wall and went right into Alternating Lunges x 20 (in cadence).
Moseyed over to the end of the parking lot, got a 20-count rest in, then put feet up on the wall to touch the upper body with Derkins x 20 (in cadence).
Moseyed down the stairs to visit Touchdown Jesus for a round of 7s. PAX started with burpees on one end, then bear crawled to the other for Dr. Ws. Got about halfway through, then circled back up for a 90-second single leg balance hold (holding knee of the raised leg as high to the chest as possible), one 90-second hold for each leg.
Moseyed back to flag for CoT.
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Misty Mountain 6-17-2023 – from Almonaster
College World Series!
PAX:
– Gabby
– King Kong
– Willie
– Jingle Vader
– 86
– Almonaster
– This is three days late, apologies if anyone was missed.Started with some gate opening and closing at the Tulane sign.
Mosey to the Breezeway.
Warmup:
SSH – 20 IC
Arm Circles -10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
The Morpheus – 10 IC
Balance on 1 foot for 10 seconds – each
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 ICThe Thang:
Mosey to the Grotto.
Baseball is a game of nine innings with three outs for each team. As our theme suggests, we played mental baseball against a team. Three exercises and then run a lap to conclude the inning.
Merkins – 10 IC
Leg Lifts – 10 IC
LBC’s – 10 ICDiamond Merkins – 10 IC
Lunges – 10 IC
LBT’s – 10 ICWide Merkins – 10 IC
Backwards Lunges – 10 IC
Real Freddie Mercuries – 10 ICNolan Ryans – 10 IC
Squats – 10 IC
Hello Dolly’s – 10 ICMosey to the field behind the Tulane Union (LBC)
Time to play an actual game of Baseball! Using a soccer ball because we didn’t have gloves. We played a pickup game where the rules were, at every at bat, if the field dropped the ball, then 5 burpees. If not, then 10 squats. It was a lot of fun and we had some good plays, it was great to see the teamwork, esp. when someone was thrown out at base!
Back to flag!
Thanks for the opportunity to lead! -
Running and core work – from Landing Strip
Warmup
-Mosey to corner of St. Charles and Calhoun for 20x SSH, 20x windmills, and a 20 count standing toe touch.Tha Thing
-Indian ran to corner of Calhoun and Willow for 50 LBCs OYO
-Mosey to Yulman Stadium parking garage for a run backwards up the ramps and forwards on the flats
-50 LBTs OYO at the top
-Down the stairs, through campus via an Indian run down McAllister Drive to the rec center garage
-Run up the ramps and lunge walk the flats
-J-Lo ring of fire at the top
-Mosey over to WPM, up the stairs and down and back to the flagWe covered more than 5k (and some elevation) this morning. I hadn’t Q’d (or posted) at WPM for a minute, so it was good to see some familiar faces. Have a great weekend!
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Flap Jacking – from King Kong
Only 7 Pax showed up on this Sunday over the Memorial Day weekend. We had 15 Pax last weekend with Blowout’s Q. But no backblast on that record day.
Warm-ups
Thang 1
Picked a partner – while a Pax was running to the stop sign and back, the other partner was doing curls. Flap Jack.Then to Goblet Squats. Flap Jack.
Then to flutterkicks with bell. Flap Jack.
Then to Curls again. Flap Jack.
Then to alternate step ups with bell. Flap Jack.
Then to Helly Dollys with bell. Flap Jack.
Thang 2
Short walk to the overpass by the zoo entrance. With the same partner….While one partner was wall sitting with the bell in a squat position, the other Pax lunge walked with the bell to the parking lot and back. Flap Jack.
Then while one partner was wall sitting with the bell over his head, the other Pax overhead carry walked to the parking lot and back. Flap Jack.
Then while one partner was wall sitting with the bell in forward arms extension position, the other Pax suitcase carried the bell to the parking lot and back. Flap Jack.
We rinsed and repeated Thang 2 with a shorter distance in the 2nd round.
Thang 3
We circled up and did the following:
1 – single hand snatches x 10 on each side on your own.
2 – Clean and Jerk x 10 on each side on your own.
3 – single arm kettlebell swings x 10 on each side on your own.Finished it out with stretches.
Only 3 of us made it to coffeeteria. JV and I treated Sogo breakfast at Panola Cafe for his birthday few days ago.
SYITG
King Kong
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Wolf Pack Mountain – Burpee Palooza Ring of Fire – from Willie
The PAX gathered for 530AM sharp at the WPM meeting spot on St. Charles Ave, where I announced the standard disclaimer. I also had my Bluetooth speaker and playlist at the ready. The rules are pretty simple for my music. Any PAX can skip a song, but it will trigger a 10 burpee penalty for the whole group, and there are no back-to-back skips…sorry Catfish:(). O’Douls had the honor of shuffling the songs, and it landed on “The Children will Listen” by Barbara Streisand…. The entire PAX declared a skip, and we did 10 burpees out of the gate!
We moseyed over to the base on WPM to warm up with the following exercises all in cadence:
SSHx20, Imperial Walkersx20, Hillbilliesx20, Self lovex20, Grass Grabbersx10, Arm Circles F/Bx10Once the warmups were complete, the PAX ran up the mountain stopping at each level for a Ring of Fire. All inclines were run up backwards.
Monkey Humpers 20 total, next PAX starts at 10. Hold Al Gore while you wait.
Couch skipped with 5 seconds left of the “Humpty Dance” – PAX did 10 Burpees.
Low slow Squats 20 total, next PAX starts at 10. Hold Al Gore while you wait.
Douille skipped “It’s Raining Men” – PAX did 10 Burpees.
LBCs 20 total next PAX starts at 10. Hold a hip bridge (wife pleaser) while you wait.
Merkins 20 total next PAX starts at 10. Hold plank while you wait.
Mountain Climbers 20 total next PAX starts at 10. Hold plank while you wait.Once at the top of the mountain, I had a surprise for the PAX. Instead of a traditional ring of fire, we had Burpee Palooza Ring of Fire. Each PAX was singled out to name the artist of the current song. We did 3 burpees as a group as the new song played. Once the burpees were done, the PAX next up in the ring of fire had to name the artist of the song, if he missed it, another 5 burpees ensued, if he got it correct, we did 10 Squats. We made it through 7 of the 21 PAX in the ring before heading back to the flag. Let’s just say we did a lot of burpees, and I will leave it right there.
Here is a list of the songs that were played in the Burpee Palooza Ring of Fire:
Get Ready – DJ Jubilee
Da’ Dip – Freak Nasty
Shake it off – Taylor Swift
For Those About to Rock – ACDC
What a Fool Believes – Doobie Brothers
Let’s Dance – David Bowie
What Does the Fox Say? – YlvisWe made it back to the flag right on time and closed out with the COT. It’s always an honor to lead this group of great men. Already looking forward to next time!
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– from Dry Socket
I recently had the pleasure of experiencing a workout session at Misty Mountain, and I must say, it exceeded all my expectations. The atmosphere, the trainers, and the overall workout experience left me feeling invigorated and motivated to continue on my fitness journey.
Title: Dynamic and Engaging Workout Experience at Misty MountainRating:
(5/5)I recently joined a workout session at Misty Mountain with a group of 12 participants, and I was thoroughly impressed with the energy and effectiveness of the workout. From the warm-up exercises to the challenging routines, Misty Mountain provided a dynamic and engaging fitness experience.
The session began with a series of warm-up exercises that set the tone for the workout ahead. We started with side and straddle hops, which got our heart rates up and warmed up our lower body muscles. The arm circles and overhead claps engaged our upper body, preparing us for the upcoming workout. The inclusion of seal claps added a fun and interactive element to the warm-up, creating a positive and enthusiastic atmosphere.
We started our adventure by running towards Wolfpack Mountain, and the Indian runs along the way added an element of teamwork and camaraderie. The scenic route provided a refreshing backdrop for our run, keeping us motivated as we made our way to the top.
Once we reached the summit, we delved into a Dora 123 workout that tested our strength and endurance. The combination of 50 lunges, 100 imperial walkers, and 150 Merkins pushed us to our limits, encouraging us to dig deep and push through any fatigue. The trainers’ guidance and encouragement ensured that we maintained proper form and technique throughout the challenging exercises.
At the top of the mountain, we engaged in a series of core exercises, further targeting our abdominal muscles and strengthening our core. This segment added a dynamic twist to the workout, allowing us to focus on building stability and balance while enjoying the panoramic views from our elevated vantage point.
The journey continued as we ran back towards the flag, where a series of bench exercises awaited us. Step-ups, power-ups, and dips provided an intense upper body and lower body workout, engaging multiple muscle groups and improving overall strength. The variety of exercises kept the workout exciting and prevented any monotony from setting in.
After the intense workout, the group rewarded ourselves with a well-deserved treat from La Boulangerie, which served as a delicious post-workout reward. It was a great opportunity to refuel and recharge our bodies before heading to Brown Bags for a dBrief. This time together allowed us to reflect on the workout, share our experiences, and bond as a community.
In conclusion, my experience at Misty Mountain was nothing short of fantastic. The warm-up exercises, including side and straddle hops, arm circles, overhead claps, and seal claps, effectively prepared us for the workout. The trainers’ guidance, personalized attention, and inclusive approach made the session challenging yet enjoyable. The sense of community and support among the participants added an extra layer of motivation. I highly recommend Misty Mountain to anyone seeking a dynamic, engaging, and results-driven workout.
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Mother’s Day Tribute – from King Kong
In the realm of iron and sweat’s embrace,
A tribute to mothers, a special place,
With kettlebells and sweat-drenched clothes,
A Mother’s Day workout, where strength flows.Curls and squats, a rhythmic dance,
Building muscles, taking a chance,
Each movement echoing love’s refrain,
For the mothers who’ve eased our pain.Flutter kicks and single-handed curls,
A testament to the strength that unfurls,
In the souls of mothers, fierce and true,
Their love, a force that carries us through.In honor of Jingle Vader’s squat pulses, a lively beat,
We honor mothers with every feat,
Their hearts, a symphony of devotion,
Guiding us with unwavering emotion.Leg raises over kettlebell, reaching high,
Symbolic of the love that touches the sky,
For mothers who lift us to greater heights,
Their love, an everlasting light.Forward extensions and kettlebell swings,
Like a mother’s touch, the joy it brings,
Pushing us forward, empowering our might,
A bond that strengthens, forever in sight.Chest presses with a freddy mercury twist
We celebrate mothers, our eternal bliss,
Their love, a harmony in our souls,
As we honor them with every goal.Rows and jump squats, energy unleashed,
For mothers who inspire, never ceased,
Their love, a springboard to our dreams,
Guiding us through life’s winding streams.LBCs, a challenge we embrace,
A tribute to mothers, their steadfast grace,
And as King Kong, Douille, Almonaster, and Strings,
With Willie, they join the song that rings.Surprising it was, to see Willie arrive,
His punctuality, a delightful surprise,
Together, they gathered, a bond so tight,
Supporting each other with all their might.Strings, the elder at seventy-one,
A triple respect for all he’s done,
A testament to the power of ageless love,
Motherhood’s gift from heaven above.To Wakin’ Bakin’ they ventured for breakfast,
Celebrating love with each shared request,
While King Kong, in line, sought a pastry divine,
A tribute to his wife, a love so fine.In this sweat-drenched journey, let it be known,
Mother’s love, a foundation firmly grown,
For on this Mother’s Day, in every way,
We honor the mothers who brighten our day.
