We heard the Penguins were flying to the North Pole and decided to lay down on the banks of the Audubon Lagoons.
The PAX were motivated to perform some Nickles and Dimes. 50 Penguins or Core exercise and 10 merkins, shoulder taps, or squats at each 3rd running man. We finished with Penguin Ring of Fire!!
Subprime, Strings, Voila, Couch, Big Willie, Blowout, SOGO, and Almonaster
11’s and BLIMP’s!
PAX:
– Stork
– Strings
– Doc Oc
– Couch
– almonaster
– Bulleseye for “Coffee!”
Warmup:
SSH – 20 IC
Stretch
Arm Circles -10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
The Morpheus – 10 IC
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 IC
The Thang:
We went to the Levee to take in the sites at the River.
11’s
– Start at the bottom with one Merkin and at the top with 10 Wife Pleasers. Inverse each way until opposite, making for 55 reps of each.
Mosey to the Statue
Mary
– Flutter Kicks – 20 IC
– Vkadimir Douillies – 20 IC
Mosey to Oak Alley
BLIMP’s – Cumulative down Oak Alley
– 5 Burpees
– 10 Lunges – 2 is 1
– 15 Imperial Walkers
– 20 Merkins
– 25 Plank Jacks
– 30 Squats
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Thanks for the opportunity to lead
Hot, Humid, Worth it!
PAX Attended:
– Strings
– Subprime
– Jingle Vader
– Almonaster
Warm-up.
Stretch
SSH – 20 IC
Arm Circles – 10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 IC
The Thang!
Take a lap!
Shrugs – 50 IC
Kettlebell Press – 20 IC
Right Arm Press – 10 IC
Left Arm Press – 10 IC
Two Arm Rows – 20 IC
Right Arm Rows – 10 IC
Left Arm Rows – 10 IC
Curls – 50 IC
Triceps Extensions – 50 IC
Take a lap!
Kettlebell Swings – 20 OYO
Dead Lift – 25 IC
Deep Goblet Squats with a three second hold – 10 IC
Right and Left Leg Lunge – 10 IC
Take a lap!
Man makers – 5 OYO
Plank KettleBell Throughs – 20 IC
Right Arm Plank Rows – 10 IC
Left Arm Plank Rows – 10 IC
Mary
Helloo Dolly! With the Bell – 20 IC
Ukrainian Douillie’s – 20 IC
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Coffeeteria
Thanks for the opportunity to lead!
Valentine’s Day!
PAX:
– Couch
– Strings
– Whopper
– Almonaster
Mosey a lap around the Clubhouse parking lot.
Warmup:
Mosey to our warmup spot on the track:
Side Straddle Hops – 20
Arm Circles -10 IC
Reverse Arm Circles
Imperial Walkers – 10 IC
The Morpheus – 10
Balance on 1 foot for 10 seconds – Each Foot
Grass Grabbers – 10
Wind Mills – 10 IC
Mountain Climbers – 10 IC
The Thang:
Running Man Part Two!
– We left the warmup spot and stopped at our first running man. With the Deck of F3 cards, we stopped at every third running man for an exercise.
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As the clock ticked down to the final moments of 2023, a fearless group of fitness enthusiasts gathered at the Audubon Zoo for the ultimate New Year’s Eve workout at 6:30 a.m. sharp…… except a few…..– and what a workout it was! Led by none other than the mighty King Kong, we decided to bid adieu to the year with a 23-rep extravaganza that left us questioning our sanity and laughing our way into 2024.
We started by warming up those limbs with arm circles, side-straddle hops, halos, around the world, grass grabbers, self love (one your own…. a little redundant), imperial walkers, and hill billies. If our limbs had voices, they would have probably begged for mercy right then and there. But the real fun was just getting started.
With the zoo as our witness, we moseyed to the stop sign and back, like a herd of fitness-fueled animals on the loose. The Audubon animals probably wondered if they’d been replaced by a new, more energetic species.
Then came the kettlebell chaos! Curls, squats, little baby crunches (because even crunches need to be cute sometimes), side-straddle hops, reverse curls, alternating lunges – the list seemed endless. Just when we thought we’d mastered the art of swinging a kettlebell, King Kong threw in some unexpected moves like bell taps and sitting overhead presses. Our kettlebells must have been whispering, “What did we ever do to deserve this?”
The cast of characters, including Jingle Vader, Stork, Strings, Douille, Almonaster, Willie, Subprime, and T-Bone, added their own flair to the festivities. The zoo animals probably joined in the laughter as we attempted manmakers, with King Kong himself leading the charge.
As the final echoes of kettlebell clangs subsided and the side-straddle hops reached their 23rd glorious rendition, we realized that if we could survive King Kong’s Sweaty Bell Countdown, we could conquer anything the new year threw at us. We ended with the usual COT. We reminded ourselves that we never take our mental and physical health for granted. Here’s to laughter, sweat, and the absurdity of it all – may 2024 be as epic as our last beatdown of 2023!
Thanks ChanGPT for this backblast.
A real Cold Front!
PAX:
– Strings
– Blowout
– Almonaster
Warmup:
Side Straddle Hops – 20
Arm Circles -10 IC
Imperial Walkers – 10 IC
Hill Billy’s – 10 IC
Reverse Arm Circles – 10 IC
The Morpheus – 10
Balance on 1 foot for 10 seconds – Each Foot
Grass Grabbers – 10
Wind Mills – 10 IC
Mountain Climbers – 10 IC
The Thang:
We have a perfect figure 8 parking lot by the Clubhouse that we used to run laps intertwined with stretching and exercises. Ran over 2 miles!
Run a Lap
Hip joint and flexor stretches, both legs
Run a Lap
Hamstring stretches – both legs
Run a Lap
Slow Merkins – 20 IC
Run a Lap
Low Slow Squats 20 IC
Run a Lap
Leg stretches, right middle, and left
Run a lap
Mary
LBC’s – 20 IC
Freddie Mercuries – 20 IC
Hello Dollies – 20 IC
Angry Roach – 20 IC
Penguins – 20 IC
Douillie’s – 20 IC
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YHC took a different route today, choosing to go with the KNOTers. There were a cornucopia of conversations, from what planets were in the sky, to ways to increase tibia torsion, and the downsides of being a bitcoin mining owner.
When we came back with mi it’s to spare and saw the runners stretching so maybe they decided not to run. Their leader Pai Gow wasn’t there to tell them what to do so who knows.
Ended with a COT where we prayed for those suffering.
Today was all about seeing. Seeing 16 PAX show up, seeing Rudy not read the “No Parking”, and YHC and others seeing how hard we could push ourselves in the gloom.
Typical, KnOTers, Stretchers, and Runners were there.
Ended with COT emphasizing that we are all figured a spiritual battle and asked for our guardian angels’ help.
No running tonight!
PAX:
– Strings
– Walker
– Couch
– Bulleseye
– Almonaster
Warmup:
Modified warmup!
Arm Circles -10 IC
Reverse Arm Circles – 10 IC
Duck Flaps – 10 IC
Balance on 1 foot for 10 seconds – Each Foot
Corkscrew Arms – 10 IC
On the ground stretches – 10 IC
The Thang:
Walk to the Incline Push/Pull Station.
Wife pleasers on the bars – 20
Raise the roofs
two sets
Walk to the band Stand.
LBC’s – 20 IC
Flutter Kicks
LBT’s
More arm exercises
Supermans – 20 IC
Crunchy Frogs
Douilles
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School is back!
PAX:
– Bulleseye
– Strings
– Willie
– Couch
– Almonaster
Warmup:
Willie Q’d the warmup!
SSH – 20 IC
Arm Circles -10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
Balance on 1 foot for 10 seconds – Each Foot
The Morpheus – 10 IC
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 IC
The Thang:
Tonight was the night to Mosey around the Track and enjoy this summer cold front!
Incline Push/Pull Station.
I set of each timed by a group with 10 Burpees
Stop at the Bridge.
Pull through Lunges Right Foot – 10 IC
Squats – 10 IC
Pull Through Lunges Left Foot – 10 IC
The Fountain.
Douillies – 20 IC
Dips – 10 IC
Decline Merkins – 10 IC
Stop by the Golf Cart Path.
Merkins – 10 IC
Bama’s – 10 IC
Nolan Ryan’s – 10 – 5 each arm
Stop by final Curve
Mary
LBC’s
Flutter Kicks
LBT’s
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