Warm up
Light Jog, Butt Kicker, High Knees
Hillbillies 30x
Toy Soldier 30x
Arm Circles 30x each move
Rnd 1
3 Rnds – 1 Min each ( 15 min )
1. 4 Cones Jog around
2. SSH
3. Left/Right Over Cones
4. Straight Sit up – Arms out
Rnd 2- Pavilion – 1 Min each exercise 3 Rnds
Decline Merkins
Single Leg Squats
Ring Rows
Side Leaning Pulls
Xtra
10 – Kneeling Getups
On Knees Feet brace – lean forward
Walk Back
Balance work and squats on curb
Announcement/Intentions/Prayer
Warm-Up:
SSH x 25, Abe Vigodas x 15, Grass Grabbers x 15, Hill Billies x 15, Imperial Walkers x 15, Shoulder Taps x 15, Floyd Mayweathers x 15, Arm Circles (forward) x 20, Arm Circles (reverse) x 20, Moroccan Nightclubs (especially for Fracsac and Bogey) x 20
1st Workout – Dora
100 Merkins (1 Pax Merkins, the other runs to top of levee and 5 Squat Jumps)
200 Should Press with Coupon (1 Pax Merkins, the other runs to top of levee and 5 Squat Jumps)
300 Little Baby Crunches (1 Pax Merkins, the other runs to top of levee and 5 Squat Jumps)
2nd Workout – All About the Benjamins w/ Coupon (variation)
10 Lunges (1 is 1)
25 Curls
10 Lunges (1 is 1)
25 Squats
10 Lunges (1 is 1)
25 Rows
10 Lunges (1 is 1)
25 Mountain Climbers
10 Lunges (1 is 1)
3rd Workout – Ring of Fire
Round 1
Bonnie Blairs (all other Pax hold Al Gore)
Rounds 2
Big Boy Sit ups (all other Pax hold Plank)
That’s All FOLKS!!!
Gathering around the flag early. RevSox emerges from the gloom and emits a quite audible groan when he learns YHC is the Q. Thanks for that vote of confidence! The 8 PAX are muttering about how the esteemed Site Q seems to never appear anymore. But lo-and-behold, just as YHC starts the disclaimer, Mahatma appears! Great to see you brother!
Today for the disclaimer: YHC has been thinking about and praying for his sister lately. She and her daughter are having a very challenging summer. So today, YHC asked all of the PAX to think of someone they know who is struggling – physically, emotionally, mentally, whatever. Offer the workout for them today. Offer our pains and struggles in the gloom as a way of trying to relieve their struggles. And use thoughts of their struggles to keep pushing us forward. So with a silent prayer for my sister – we were off to the rocks.
Grab a rock, and lets head to the field. (The Tree field, not the football field, as Hand Grenada needed some clarifications).
Circle up. Because Hand Grenada asked, we’ll start with 2 burpees OYO. Go. OK, now the warm up. Usual stuff – SSH, IC, Peter Parkers. Then some Glute Bridges – pinch some diamonds and really really activate them glutes.
Then line up. Its the Rudy Special. Or Rudy Standard. Or “No, not this again.” Or “Rudy is just a one-trick pony”. Whatever.
11s. Burpees and Big Boy Situps. When you pass the rock (left in the middle): 10 Overhead Presses in one direction, 10 curls in the other. Go.
War Eagle was off to the races! Whoever he was praying for clearly motivated him to push push push. Needed to throw a few more reps his way just to keep him going while the rest of the PAX finished.
Next Up: Groups of 3 in the parking lot. PAX1: Start LBC/LBT. PAX2: Start Rows. PAX3: Sprint to the gym door and back. Then rotate. And keep rotating till everyone got 2 of each set in. Pai Gow helpfully pointed out that the Row -> Sprint transition helped emphasize good form for the rows, or your back would really feel it in the sprint. Wise man!
Rifle carry the rock back to the pile, and mosey back to the flag. YHC had the privilege of having to help a lumbering Triple Shift. When YHC attempted to pick up that rock, he better understood just why TS was lumbering…. That rock was a wee bit heavier than YHC’s rock.
At the flag, we closed with COT and prayers – specifically remembering again those that we offered the workout for. Thanks for letting me lead!
A fresh breeze out of the north and cooler water made the Zissou more desirable than the ant infested resort of Chancun! At the Zissou no passport required! Per Dr. Zissou
Ned: Who locked us out?
Anne-Marie: No-one, we’re trespassing.
Ned: Steve, are we allowed in here?
Steve: It’s a scientific community, man.
To get revenge for our friend we must swim fast in the open water! 7 Swimmers increased the chop in the pool getting us ready to find and kill the man eating jaguar shark of Lake Ponchetrain.
30 minutes of individual swimming some free styling it, others improving their breast stroking, with an occasional side stroke for subtlety! Open swim was followed by 15min ring of fire, treading water throwing the ball of justice back and forth!
After weeks of intense beat downs at the Zissou searching for the man eating Jaguar Shark of Lake Ponchetrain the krewe needed a little rest to focus for the arduous tasks ahead. Because when we find the Jaguar Shark we are going to kill it and then we are going to eat it!
Nothing breaks up the monotony of life at sea, than a good game of shuffle board. At the Zissou our pucks are 10lbs dumb bells. A player takes the puck, they swim underwater on one breath as far as they can. When they have ran out of breath they drop the puck, return to the surface, and complete the lap. Their partner then swims to the puck, dives to the puck and continues the process. While one team member advances the puck, the other alternated between 5 Mericans and 10 LBCs. Goal is to get more “Puck” laps than their opponents.
Following the rousing game of Shuffle Board the krewe sought out the traditional past time of playing catch. To prep our throwing arms we began with a ring of fire. Hard but not impossible, water does burn. Reference the Cuyahgoa River Fire of 1969 (http://ohiohistorycentral.org/w/Cuyahoga_River_Fire). We began treading water in the deep end as we passed a 5 lbs kettle bell around. With the bell we did 10 arm lifts on one arm and passed it around. When it returned to us we did 10 on the other. So much fun we had to do it a second time to insure limberness of the krewe.
Catch continued in the deep end but we replaced the kettlebell with a medicine ball. A good time ensued as we passed the ball to and fro. It soon got out of control as the game morphed into rapid fire hot potato and then into weak arm throwing of the ball.
Nearing exhaustion we circle up for the COT. Soon we will catch the man eating jaguar shark of lake Ponchetrain and avenge our friend’s death!
Into the waters the intrepid divers lept in search of the man eating Jaguar Shark of Ponchetrain. We knew this would be dangerous! When we arrived we encountered 3 local tribesmen who were swimming with 40lbs + kettle bells.
Undaunted by this, into the cool depths our krewe of Pai Gow, Moana, JV, Tito, Sphinxter swam free style and a lovely synchronized back stroke by JV. We swam a ladder of laps up to 5 and back down for total of 25 laps int the 25m pool. In between intervals we attempted Mericans and LBCs starting at 10 each and doubling for each lap. While we did not find the man eating Jaguar Shark of Ponchetrain we did discover that a wet dad bod on the pool deck performs better than any 5 and Dime woopie cushion! We will resume our search next week and may attempt a Saturday plunge as well.
The Westward Ho always gives ya a nice breeze to go with the beatdown!
8 PAX at the Treasure Chest. Started with intro and Mosey toward the Pier.
Warmup:
15 Each
SSH
Grass Grabbers
Imperial Walkers
OverHead Claps
Seal Claps
The Thang: DECK OF DEATH!
Face Cards are x15, Deuces are x20, Joker is x100 LBC’s
Hearts: Big Boy Sit-Ups (Fracsac really wanted Burpees)
Diamonds: Knuckle Merkins (Love you Heisenberg)
Clubs: Squats
Spades: Mountain Climbers
We went counter-clockwise to grab cards. We grabbed 2 cards per exercise instead of 1 for a little push! After every rotation of all 8 guys grabbing cards, we ran a lap around the pier.
We went through the whole deck with 8 min to spare for MARY.
Crunchy Frogs (Mahatma)
Dying Cockroach (Mambi)
10 Snips (FracSac)
LazyBoy (HOKIE)
Flutter Kicks (Pai Gow)
American Hammers (Heisenberg)
COT:
Announcements and a word of encouragement about pushing out the voices of shame in our day-to-day schedule and life.
Prayer and Dismissal
Ok, so no 311 played, but probably should have! 3 Ruckers and 3 runners converged at Pontiff to get right. 3 ran and 3 rucked like Bosses!
COT
SYITG
8 Pax made a choice to take the DRP on their journey to get right and posted at The Star of the View at 0530 to see what unique beat down YHC had in store. With a shovel flag planted, disclaimer was given, then:
Warmup
SSH IC x 20
Imperial Walkers IC x 15
Abe Vigodas IC x 10
Grass Grabber IC x 10
Fwd AC IC x 15
Rev AC IC x 15
The Thang
Ruck Burpee Run
Line up in a column with first pax carrying sweetness. Front Pax rucks forward while column drops for 5 burpees. Last man runs to front to take sweetness. Rinse and repeat.
Midway through, and near the Joy, stopped for Jack Webb’s up to 5 merkins x 10 air presses, then continue back toward flag with ruck burpees and running.
COT
NMM
• We stayed on the streets and the bike path, doing an approximate 3 mile loop.
• The Jack Webb’s served as a rest period, hence only going up to 5 merkins.
•. There was hand sanitizer provided to keep all safe with physical distancing as appropriate.
• YHC estimated between 160 and 200 burpees, but didn’t seem that bad when doing only 5 at a time.
• Sweetness is a beautiful 60 lbs sandbag. There’s a Sandy out there somewhere. Rumor has it they’ll be together at the Bawbwa Wawa tomorrow, like a pair of fun bags you won’t be able to ignore. You know you want to look…..
SYITG
YHC looked at weather app the night before and noticed a cold 45-degree morning. This is when YHC decided to avoid the northside of the levee. As well as offer a Dry feet workout for those that have been concerned with wet feet. Also instructed All PAX to meet on the street and to plant the Flags at the street. *A flag planted by the street indicates the workout will happen in the neighborhood and not at the levee.
At 5:28 am YHC Moseyed to the starting point and planted the flag.
YHC gave a disclaimer, then moseyed in the neighborhood to the corner of Stonia Rd and Caryota Dr. 30.031033586828578, -90.21847078211286
Warmup
SSH IC x 20
Moseyed to 1st light pole
Arm Circles Forward IC x 10
Arm Circles Revers IC x 10
Moseyed to 2nd light pole
Grass Grabbers IC x 10
Moseyed to 3rd light pole
Abe Voigodas x 10
Moseyed to 4th light pole
Mountain Climbers
The THANG
Moseyed to the corner of Caryota Dr. and Vintage Dr. 30.029642618558267, -90.21796987957707
Using 11 trees on the canal side of Vintage, Route 66 with Air Squats
Moseyed to the Corner of Washingtonian Dr. and Vintage Dr. 30.029771493317188, -90.22004218327574
The Exicon doesn’t have this workout listed. So, a little explanation.
With 4 PAX and 4 light poles for 4 different exercises. Lunges, Carolina Dry Docks, LBCs, Air Squats x 10 at each station.
PAX stay in order 1, 2, 3, 4
Round 1
All PAX started at 1st light pole doing Lunges.
When Pax 1 completed 10 Lunges he moseyed to the 2nd light pole and did 10 Carolina Dry Docks,
while PAX 2, 3, and 4 continue to do Lunges.
When PAX 1 completed 10 Carolina Dry Docks he moseyed to 3rd light pole and did 10 LBCs
While PAX 2 moseyed to 2nd light pole to do Carolina Dry Docks
While PAX 3 and 4 continue to do Lunges.
When PAX 1 completed 10 LBCs he moseys to the 4th light pole and did Air Squats until the last PAX completed the round.
While PAX 2 moseyed to the 3rd light pole to complete LBCs
While PAX 3 moseyed to the 2nd light pole to complete Carolina Dry Docks
While PAX 4 continue to do Lunges
When PAX 2 completed LBCs he moseyed to the 4th light pole and did Air Squats until the last PAX completed the round.
While PAX 3 moseyed to the 3rd light pole to complete the LBCs
While PAX 4 Moseyed to the 2nd light pole to complete Caroline Dry Docks
When PAX 3 Completed LBCs he moseyed to the 4th light pole and did Air Squats until the last PAX completed the round.
While PAX 4 moseyed to the 3rd light pole to complete the LBCs.
When PAX 4 Completed LBCs he moseyed to the 4th light pole and did 10 Air Squats to end the round
Round 2
Rinse and repeat
But the order changed
PAX 2,3,4,1
Round 3
Rinse and repeat
Order changed
PAX 3,4,1,2
Round 3
Rinse and repeat
Order changed
PAX 4,1,2,3
Returned to the corner of Caryota Dr. and Vintage Dr. 30.029642618558267, -90.21796987957707
Sticking with the light poles theme all PAX Moseyed north to the 1st light pole.
1st light pole 10 x imperial squat walkers, wait for everyone to complete then moseyed to next light pole
2nd light pole 10 x Smurf jacks, wait for everyone to complete then moseyed to next light pole
3rd light pole 10 x Merkins, wait for everyone to complete then moseyed to next light pole
Moseyed back through the neighborhood to the Flag, not so fast, stopped on our way as each PAX called out a core exercise.
Starting with Pai Gow led Leg extensions x 20
Moseyed then Kenner Brah led Superman’s x 20
Moseyed then Vagabond led J.Lo’s x 20
Moseyed then YHC led Dying Cockroach x 20, 2 min high plank, end at 6:15.
COT:
Count off
Name-o-rama
Announcements
Intentions
Prayer
Great way to end the work week thank you for attending. Please sign up to lead the Star at The View in the next coming weeks.
