Bear crawl “uncle”to museum
pax waiting do Mary
Children’s museum partner up runner is timer
overhead press
squats
sit-ups
Curls
step over brick
Flutter kicks with brick
Tricep extension
Broad jumps over brick
Legs lifts over brick
etc
Sunday Mornings, Warpner, COT
Bear crawl “uncle”to museum
pax waiting do Mary
Children’s museum partner up runner is timer
overhead press
squats
sit-ups
Curls
step over brick
Flutter kicks with brick
Tricep extension
Broad jumps over brick
Legs lifts over brick
etc
Sunday Mornings, Warpner, COT
Warm up in motion
Steps run up and down 10 times
Dirty McDeuce
Exercise and bear crawl the porch
Merkins
Big bois
Squats
Curls
Flashers
Bonnie Blair’s 2 is 1
overhead press
LBCs
Side lunges
shoulder taps 2 is 1
V ups
Lunges 2 is 1
chest press
Russian twist 2 is 1
Squat kick
Sunday Mornings
While not sure about the status of the 12 PAX doing Rim 2 Rim, but for the 3 of us (Maytag, Monopoly, and YHC) at Renny, we arrived just before first light at 6:33. We got there well before sunrise at 6:57, with good air quality and a pleasant 74-degree morning and relatively low humidity.
The stage was set for a fantastic morning workout at Renny!
On a slow evening at Charlie’s, I checked my phone to see who had the Q at Renny. I wasn’t surprised to see “NEEDS Q” on the calendar while 12 Pax were away enjoying the Grand Canyon. Feeling the need for coffee, I took the Q and started to wonder, what do we do on 10.06.24?
First, the Warm-up our warm-up routine should be comprehensive and well thought out, preparing everyone for the workout ahead so we included neck rolls, shoulder shrugs, arm circles, slow Vigodas, ankle rolls, and self-love… then what?
And then a thought popped into my mind, how many days until Christmas 😉
With a nice even 80 days, the plan evolved.
We planned trips around NOMA with 4 stops and 20 reps at each stop, hoping the four stops with 20 reps each is a solid way to keep the energy up, while still easy peasy and not requiring much brainwave activity.
Then to maintain camaraderie, rounds would all start together, and at the end, pax would do low slow squats, waiting on six plus one minute when all were at the fountain so we could start the next round together. The focus on waiting for the six; helps foster a sense of community while allowing the fittest members to still get some exercise while waiting on me.
Shoulder Taps (One is One)
Star Toe Taps
Honest Merkins
Big Boy Sit-ups
In round four, we stopped at the back of NOMA to knock out the required Sunday Mornings before continuing to finish the round.
We closed out with COT, including praying for our 12 PAX in the Grand Canyon and all those impacted by the last hurricane and those who would be impacted again this week with the impending hurricane.
10 Pax gathered at NOMA to earn coffeeteria rights on National Coffee Day
Because YHC was the Q, you know the workout would be very simplistic.
After disclaimer, Warm-o-rama consisted of
Roll head clockwise
Roll head counterclockwise
Shoulder shrugs forward
Shoulder shrugs backwards
Arm circles forward
Arm circles backwards
Slow Vigodas
Ankle turns
Self love
The Thang —
10 Honest Merkins – Lunge across NOMA – 100 of *Exercise* – Lap NOMA
*Exercise* changed each Round
1. Step ups
2. calf raises
3. deep squats
4. big boy sit ups
After a Pax finished their lap of NOMA the returned to fountain area to do step ups while waiting on the six, at which point the Q started his timer for just 2 more minutes of step ups
Showed up a few minutes early to get set up with all the toys.
Flag planted, disclaimer given, 9 pax faced the bacon to warmup.
Pax choice:
Stations: Jump rope, 60 lb sandbag squats, 50 lb sandbag rows, kettle bell swings, burpees, and 4 pax on the big rope at all times. Timer was 4 pax run with rope 25 yards do 5 squats and run back. If rope touches the deck it’s a penalty. Complete one rotation.
Deck of F3 cards: everyone gets a draw
Wildcard: 3 minutes of Embrace the Suck.
Frisbee throw to the back of the museum, burpees for drops.
3 x Sunday Mornings
CoT
Great way to kick off the week!
SYITG
Back Blast written on behalf of Wapner.
This Sunday morning meant a triple respect threat at the Renaissance.
Disclaimer given then face the bacon for a warmup.
Time to get down to business. Da Thang:
There are 8 benches each side of Lelong Drive for total of 16.
Round one: 3 burpees at each bench
Round two: 5 ‘mercans at each bench
Finish with 2 burpees and 20 ‘mercans to make nice round number of 50 burpees and 100 ‘mercans.
At fountain:
5 rounds of the following:
5 dips and 20 jump squats
Mosey to back of museum.
Someone grabbed the frisbee
8 count body builders IC x 10
Sunday Mornings x 3
Mosey back to fountain
Penalty ‘mercans for dropped frisbee
Back at fountain:
Step ups x 20
Finish with Mary and Plank
CoT
NMM
Anyone thinking a Triple Respect Q was gonna be easy was having mid post regrets but post beat down exhortations!
Coffeteria followed where the comfortable weather brought by a rare early September front was enjoyed
SYITG
Warm-Up (In Cadence, IC):
• Grass Grabbers x 10
• Abe Vigoda x 10
• Imperial Walkers x 15
• SSH x 56
• Arm Circles x 15
Deep Sea Diver:
• Start at the top of NOMA
• Perform 10 Shoulder Taps on the top step, then descend one step and reduce the count by one with each step
• Completed one extra round to total 56
Crab Walk:
• Around the NOMA fountain
Frisbee Run to the Singing Oak:
• Used one regular frisbee and three puck-sized disks
• No running when you held a frisbee. Any drop resulted in 2 burpees (adjusted to 1 burpee due to frequent drops)
Motivator at the Singing Oak:
• Begin with 10 deconstructed SSH
• Count down in unison from 10 to 1, and repeat 1 twice for a total of 56
Return to NOMA:
• Used frisbees, no burpees for drops
The Wapner:
• 3 rounds of 8-Count Body Builders IC
• This was my first time leading the legendary Wapner
3 Sunday Mornings
COT – Prayer for Frac’s mom and all moms.
HIMs posted to the Renni to kick the week off right. Shovel flag planted, brief disclaimer given and the warmup facing the bacon began where Xanadu was on tap with burpees closing it out
Thang One – 11s
Step ups at the fountain and burpees at top of NOMA steps
Thang Two
Cards with exercises for suits. Lasted for about 5 cards…..boring
Thang Three
Each pax picks an exercise. Call it in cadence while one pax dribbles bball as the timer between cones
Thang four
Frisbee run around NOMA. Total disaster but lots of drops for burpees
Finish with Sunday Mornings
Back to the Flag for COT
NMM
YHC signed up to Q late Saturday and planned on using the field but grass was way too high. Even knee high at the singing oak
Still came up with good stuff on the fly
Step up, Sign Up, and Lead! We have an incredibly supportive group of men!
SYITG
Renny Aug 08.04.24
by the numbers
14 Pax
7 Teams of two
7 Toys
Thangs 1,2, & 3
Warm-o-Rama:
10 Tempo Merkins
10 Grass Grabbers
10 Abe Vigoda’s
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
8 Big Arm Circles Forward
4 BigArm Circles Backward
The Thang 1
DORA – Timer / Backwards
100 Derkins
200 Bobby Hurley’s
300 Shoulder Taps
Pax 1 starts exercise
Pax 2 traverses to irrigation and bag with one of our 7 toys
switch
after each Pax used a “toy” on their mosey, teams move onto next “toy” for their next round
our 7 toys were
Sandy & Sweetness 60# sand bags
Ball buster 53# sand bag
Ball of Hell 80# sphere
Charlie 25# chain
Brick 1 & Brick 2 50# bricks
if you was not yet available, do scapulars waiting on next toy
The Thang 2 – KISS
between each set, grab a toy and head to irrigation. if no toy available, or chosen, run backwards
* 100 merkins
* 90 squats
* 80 merkins
* 70 squats
* 60 merkins
* 50 squats
*
at 7:08 head to back of NOMA to start The Thang 3
AMRAP 3
10 Burpees
10 Big Boi Sit-ups
10 Bobby Hurleys
AMRAP 3 minutes
of course close with Sundays Mornings
