Cool temps at the A1C this past Friday.
After an extensive warmup, we headed to the up-down parking garage ramp for an Elevens set. Push-up variety (wide, diamond, normal, etc.) up top and squats at the bottom – jogging down the ramp and variety ( back peddle, side shuffle left, side shuffle right, etc.) up the ramp.
Then on the upper deck; bear crawling and backward lunges, with core at the corners.
Jose10K did the prayer
A chilly morning at the Gipper. 4 geezers showed up to make an average age of 64.5 years. YHD being senior senior Qd. Since there seemed to be a few back issues in the crowd I elected to guide us in a vast variety of streches and core. To keep the youngest amongst us happy a couple of long block circuit mosseys thrown in. All seemed to benifit from the departure from the usual sweaty beat down.
Closure with COT and a prayer of gratitude for the strength we have been given.
Cool in the mid-30s at The Gipper
Round Robin was the order for the day as the Q sheet was empty
Each Pax chose a warmup excercise. Then, off to the coupon cache to grab a block.
Each Pax chose a block movement, after everyone had a turn – we ran around the block – repeat.
Chilly day at the Marsh, where the regular HIM joined YHC for a Cyber Monday beatdown. Not a big fan of spelling workouts, but something new was learned. Did you know you can google a list of exercises that start with each letter of the alphabet?
This is how it went.
Warm Up: SSH, High Knees, Butt Kicks, Windmills, Grass Grabbers, Imperial Walkers, Hillbillies, Self-Love, Arm Circles
Thang: Exercises correlated with Cyber Monday, starting with 4 corners around the block, a stop at the playground, and another 4 corners on the court and more stuff. Most exercises x10 IC, some OYO, 2 is one on single leg exercises.
C – Cobra Squat
Y – Y Press – like a superman, only moving your upper body
B – Bridge – 1 legged Wife Pleasers
E – Explosive Merkin – Think handclap Merkin, without the clap
R – Rocket Jumps – basically a Bobby Hurley with two hands on the ground, no jumpshot
M – Martial Arts Kick – Karate Kid kick each leg
O – One legged Squat – Romanian Split Squat
N – Nordic Skater – Apollo Ohno
D – Dips – Freak Nasty
A – Atomic Merkin – 4 count Merkin with mountain climbers – this was brutal
Y – Y Superman – Superman with a row
Mosey around the big block 4 corners style for CYBER x 10 IC each exercise. Playground – 3 sets of 5 pull ups and 10 LBC’s. MONDAY 4 corners on the court. CYBER MONDAY on the court 4 corners style again.
Court sprints – High Knees to half court then sprint. Butt Kicks to half court then sprint. Karaoke full court.
Mary – Atomic Merkin, Hello Dolly, Rosalita, Wife Pleasers, LBC’s
Count, Name, and Waterpik prayed us out with thoughts of his 2 employees, Freon and family, and the Latino’s daughter (eye cancer).
Announcements – Nightmare Before Christmas (Dec 17th?), Krazy Ivan, Run Cajun Run coming soon.
SYITG,
Akbar
A day after the massive feast that I hope everyone enjoyed, two crazy HIMs joined together at the top of the parking garage. Warmups: slow stretches to work out them muscles.
Just the two of us and a cluttered A1C. So we decided to do 5 slow merkins and 10 deep squats while we picked up the A1C. COT and it was over. Happy Black Friday y’all.
The cool weather came in and YHC was ready for round 2. It was chilly, much different from the humidity from yesterday. Moby was the first to show up, while TurboDog refused to get out of the truck due to the weather. Einstein was next to show up, plant the flag, and the beatdown began. Warm-up: stretches, ssh, neck rolls, etc… That’s when we noticed something…Mandevillians don’t travel well. I wonder what about 190 scares them. It’s just a quick trip to the Gipper y’all, come on man. Any who, we grabbed some coupons to the gravel parking lot we went for some 11’s. Curls on one end, squat thrusts on the other side, rifle carry the coupon between exercises. We followed up with a quick couple of laps to test out this shin. We then did 3 rounds of 11/22 merkins and squats. Followed up with Einstein’s Theory of Relativity (new stretch). You have to come to Covington to learn this one. Moby prayed us out. Safe travels to all. SYITG
Thanksgiving week is upon us! It appears the pax is Trying to burn some pre Thanksgiving calories this week as the pax was 7 strong in the gloom. It’s Always good to welcome F3 regulars at other AOs to the milestone marsh, even if it is only occasionally. Shooter, SOGO, and Jose, thanks for joining us!
4 corners was on the pre thanksgiving menu today. Reminding me of Russo, SOGO was disturbed how the math didn’t add up as YHC only led the pax to “3 corners, not 4”. But, anyone who has ever to been to my workouts knows the math rarely adds up. So, welcome SOGO!
Cot, Prayer intentions offered.
Cut it out! Cut it out! Cut it out! The hell’s the matter with you? Stupid! We’re all very different people. We’re not Watusi. We’re not Spartans. We’re Americans, with a capital ‘A’, huh? You know what that means? Do ya? That means that our forefathers were kicked out of every decent country in the world. We are the wretched refuse. We’re the underdog. We’re mutts! Here’s proof: his nose is cold! But there’s no animal that’s more faithful, that’s more loyal, more loveable than the mutt. Who saw “Old Yeller?” Who cried when Old Yeller got shot at the end?
Nobody cried when Old Yeller got shot? I’m sure.
I cried my eyes out. So we’re all dogfaces, we’re all very, very different, but there is one thing that we all have in common: we were all stupid enough to enlist in the Army. We’re mutants. There’s something wrong with us, something very, very wrong with us. Something seriously wrong with us – we’re soldiers. But we’re American soldiers! We’ve been kicking ass for 200 years! We’re ten and one! Now we don’t have to worry about whether or not we practiced. We don’t have to worry about whether Captain Stillman wants to have us hung. All we have to do is to be the great American fighting soldier that is inside each one of us. Now do what I do, and say what I say. And make me proud.
Psycho: The name’s Francis Soyer, but everybody calls me Psycho. Any of you guys call me Francis, and I’ll kill you.
Leon: Ooooooh.
Psycho: You just made the list, buddy. And I don’t like nobody touching my stuff. So just keep your meat-hooks off. If I catch any of you guys in my stuff, I’ll kill you. Also, I don’t like nobody touching me. Now, any of you homos touch me, and I’ll kill you.
Sergeant Hulka: Lighten up, Francis.
Recruiter: Now, are either of you homosexuals?
John Winger: [John and Russell look at each other] You mean, like, flaming, or…
Recruiter: Well, it’s a standard question we have to ask.
Russell Ziskey: No, we’re not homosexual, but we are *willing to learn*.
John Winger: Yeah, would they send us someplace special?
Recruiter: I guess that’s “no” on both. Now if you could just give Uncle Sam your autograph…
John Winger: Why’d the chicken cross the road?
Soldiers: To get from the left to the right
John Winger: He stepped out of rank, got hit by a tank
Soldiers: He ain’t no chicken no more
I am hoping with the title that you started remembering how great that movie was, and how it could not be made today. Oh well, it was the theme to the workout this morning. So we had a warm-up, picture us singing
There she was just a-walkin’ down the street, singin’
‘Do wah diddy diddy dum diddy do’
Snappin’ her fingers and shufflin’ her feet, singin’
‘Do wah diddy diddy dum diddy do’
She looked good (Looked good)
She looked fine (Looked fine)
She looked good, she looked fine
And I nearly lost my mind
Okay, to the actually workout. The stripes on the parking garage: 1merkin, skip a stripe, 2 merkings, and so on. On the way back, 1 squat, skip, 4 squats, skip, 8 squats, and so on. Back again, lunges. 2 is 1: 1 skip a stripe, 2, skip a stripe, 4, then 6, and so on. Finished up with 2 minutes of stretching. COT, prayers for my coworkers husband in ICU, Hammer and his home purchase and future house being sold, and good will to all that need it. SOGO has the Q tomorrow, turkey trot next thursday. SYITG, thanks for letting me lead this amazing group of young men.
It was a team effort. The mighty four rotated exercises and had a wonderful beat down. There were so many and I can not recap. All good! Barely Legal added two runs around the block for some aerobics. COT and prayer out by Legal. It was a fun PAX.
Another crisp morning at 61 degrees and the fabulous four got to work with a Waterpik style high rep workout. Monday mumblechatter was high, discussing football, weekend activities, and fond remembrances of our strange encounter with Eduardo – the Spanish fellow that jumped into our workout one morning.
Warmup started to work out the kinks in our shoulders from Bird’s crawling wheelbarrow massacre at the Lakefront.
Self Love. Arm Circles, Stretches, SSH, Imperial Walkers, High Knees, Butt Kicks, Windmills, and some other things.
THANG – MARSOC Short Card with a Mosey. Marine Corps Special Operations Command
We started on the court and went around the block a couple of times, stopping at intersections for 30 reps of 3 exercises followed by 10 Burpees and 10 Windmills
:
Merkins, Squats, LBC’s. Wide Merkins, Mountain Climbers, Flutters, Stone Mountains, Star Jump, Superman, Hand Release Merkins, Lunges, Hello Dolly
Headed back to the court benches for 3 sets of 20: Step Ups/ Freak Nasty, Sister Mary Catherin/Freak Nasty, Squats/Freak Nasty
Mary was sprinkled in all morning, but we finished up with 10 Burpees and 30 American Hanmers.
Countorama, Nameorama, and YHC prayed us out with thoughts for Warren Montgomery and his family, Hammer, and the opportunity to lead in our community and family.
Annoucements: Turkey Trot, Nightmare Before Christmas (TBD), TCLAPS Giving ends in 2 weeks – see Googlesheet in Slack and enter your information. Sign up to Q
SYITG,
Akbar
