Friday the 13th – no Triskaidekaphobia, nor rain, nor humidity kept the
mighty pax (BBQ,DarkWingDuck,Fletch,Jose10K,MobyDick), from posting at The A1c
WARMUP: all IC15x; toe touch, windmills, snap-crackle-pops,
AlGore-meets-GeorgeThorogoods, book covers, popeyes, etc.
THANG: B.O.M.B.S. with a Fuse
Partner up for a running count of:
Burpees – 50
Obliques – 100
Merkins – 150
BigBoy Situps – 200
Squats – 250
Fuse: while partner 1 performs above, partner 2 runs down the ramp and back up, flip flop
Well the beatdown developed just that quickly.
After a quick warmup of 10IC arm circles, Cherry pickers, good mornings, toe touches, Imperial walkers, snap krackle pops and 3 laps around the top of the garage. I showed the PAX a ruck plate and quickly Hogsbreath and Jose10k both stated I have one.. Jose10k was a little disappointed with his 20 pounder, while hogsbreath had our middle of the road 25 pounder and of course YHC had the 30 pounder. Only thing that was off was my count on the number of PAX. For whatever reason YHC thought we had 6 but indeed we only had 5, but it all worked out. We did 3 rounds of Squat thrusters, shoulder press, kettle swings, single arm swings, squats, chest press, straight arm extensions, chin extensions and lat pulls. Mixed in some Carioca, back pedals and sprints along with some moseying.
Finished with 10IC Flutter curbs, Hello Dolly curbs, ETKs and Little Manny crunches..
Wrapped up with announcements, COT and until the next Gloom 👍🏼👊🏼✌🏼!!!
A delightful morning with a pre dawn sky pitch black except for Venus alone in the dark. After an extended stretch filled warmup with a slow pace cadence to really stretch Torso twists SSH Grass grabbers Cherry pickers the PAX moseys to the first corner of the garage roof for the first of 4 exercises of the thang. A 10/20/30 loop around the roof starting with 10 Freak nasties down on the cadence and up on the count. A Slow Cadence. Kareoke to the next corner for 10 American hammers In cadence 2 is one SLOWLY. Recover and back peddle to long side to the next corner for 10 Freddy Mercuries. In cadence 2 is one SLOWLY. Lunge walk in cadence and squat on the count to the 4th corner for Merkins. Down on the cadence SLOWLY and up on the count. A fast mosey to the middle and your choice of legs lunges back peddle etc to the beginning and do it again only 20 reps. A third lap around the roof to finish the thang with 30 Slow cadence. With a few minutes left a round robin of individual favorite stretches and back to the flag. COT and YHC prayed us out. Thanks guys
That is correct, it’s over, the year from hell is done! We kept it simple today. 10 Merkins, 20 Freak Nasties, 30 squats. Down 3 flights of stairs, then run the ramps back up. We did as many as we could in 35 minutes. Conversations including Mobys trucks, Einsteins coin collection, and Jose destroying students in the faculty/student basketball game! 5 minutes of Mary. COT, Murph at the Marsh on Memorial Day at 6 am. Moby Prayed us out
STEVE, still waiting……Thanks for posting/reading. SYITG
Warm & Humid at the A1c this morning with our amigos posting; Fletch, Jose10k
Moby Dick, Einstein
Warmup: Extensive
Thang: 3 sets of the following eight
Reverse Lunge
Side to Side Lunge
Mountain Climbers
High Knee Walking Lunge
Low Cossack Lunge
Side Planks
Pistol Squats
Reverse Crunches
Each set followed by a sprint
Fletch prayed us out, with intentions for his Mom, and those seeking work.
T-Claps to Jose10k who hung in there even tough he wasn’t feeling well.
Cool and cloudy making for a good sweaty challenge. After a good warmup of ssh torso twists arm circles windmills good mornings grass grabbers calf raises cherry pickers it’s off to the first of four corners. Corner 1 is 20 freak nasties karaoke to corner 2 for 20 sumo squats back peddle (100 yards) to corner three for 20 big boys lunge to corner 4 for 20 merkins then side Lu ge 50yards turn and 50 more. Round two rinse and repeat only now it’s 25 reps. Third round is 30 reps. That adds up to YHC favorite number 75. Cap that off with 100 yard sprint to try to beat the old guy. They did but not by much. Back to the flag and finish with 5 minutes of stretch lead by BBQ the stretch master. COT and the old guy prayed us out.
A beautiful morning! A mighty 6 in the gloom and beating it down hard. A lengthy and assorted warm up. Some new ones. The thang was an 11 on the ramp. We started with 10 burpees up top and 1 Cooper Head squat at the bottom. Burpee #’s descended each lap and squat #’s ascended. A mosey-run down one level and mosey-run backwards half way up and forward the other half. Post 11 we walked sideways with small steps in a bent position across the top level. We added a mix 2 reps of 11 Freak Nasties, 2 reps of 11 of knee bends and one rep of 11 calf raises. We ended with a few minutes of hamstring and hip stretches. The announcement was the F2 at Legals on May 10. Dark Wing Duck strongly prayed us out.
YHC made his long-awaited return to the A1C after a tropical “vacation” that was equal parts Club Med and Gilligan’s Island, with a wardrobe sponsored by TSA incompetence. I arrived early because as usual, I couldn’t sleep. I picked 80s music on my Pandora, desperately trying to change up my playlist to appease Cowbell. I started thinking of all the excellent 80s movies: The Terminator, Flashdance, Weird Science, Maximum Overdrive, Tango and Cash, The Princess Bride, and The Last Dragon. Feel free to add your favorite in the comments, I can’t wait to see Hammer’s favorites. Anyways, I was happy to be back at the A1C. Don’t get me wrong, the Mandeville AOs are cool—kind of like a John Hughes movie where everyone is polite but the A1C? That’s pure RoadHouse—gritty, shirtless, and occasionally bloody. If you think about it though, Mandeville has its own 80s movie stars:
Steve-Michael J Fox- come on, he’s definitely Marty McFly or Alex P. Keaton
Russo-Robin Williams- He’s Mork mainly due to the excess hair or Roddy Pipper as Nada in They Live
Shooter-Jesse the Body Ventura as Blain in the Predator- “I ain’t got time to bleed”
Bushwacker-John Ritter as Jack Tripper in Threes Company
Any who, I could continue, but I need to write this back blast….
My boy Moby, youthful as ever, joined me in our ritual prethang laps. Then Darkwing swooped in, looking like he just stepped off the set of Batman, and it was time to party.
Warm-ups kicked off while I regaled the crew with the highlight reel from my Caribbean adventure: Luggage: lost somewhere between Miami and “whoops. Swimwear: makeshift combo of sports bra and gym shorts which reminded me of Flashdance lol. Snorkeling with octopi and tropical fish gave off “The Abyss” type of vibe. Underwater sculptures and plenty of Caribbean rum.
Then came the Ladder of Fun
10 Sumo Squats – Drop it low like you’re trying to impress Prince in 1984. Sprint down the stairs and up the ramps like you’re chasing after One Eyed Willy’s treasure while listening to Cindy Lauper. Back at the top add 10 Lunges (2 is 1) – Richard Simmons would be proud of us so far, God rest his soul. Run again. Add 10 Monkey Humpers – Do y’all remember that goofy movie: Howard the Duck. Run Again. Add 10 Dirkins – Pushups, but make it Miami Vice—cool, cocky, and boat shoes with no socks, blazers with the arms rolled up. Run again. Add 10 Freak Nasties. Run again. Finish with 10 Burpees
COT with intentions for Darkwings mother and mother in law. The Zoorich classic is tomorrow. Time for some pain and frisbee golf.
“Pain fades, glory lasts, and monkey humpers are forever – Sir Richard Simmons
Under a full moon in wx to die for the combined pax of A1c and The Splash Pad came to get her to help YHC celebrate surviving and thriving with an All out workout for my 75th birthday. It was a pleasure be able to Q a wo that got some sweat out of some of the most season of us. A full body warmup with 75 reps of SSH Grass grabbers windmills high knees torso twist hi jill hi jack etc preceded the Thang. A mossey to the top of the garage ramp and a first of five sets of 15 dips With a run to the bottom of the ramp for the second set of 15 and back to the top for the third set you get the pix. For a total of 75 reps . Rinse and repeat with leg lifts, crunches, wife pleasers something else something else. Mix up the 25 or so runs up and down the ramps with backpeddles karaoke lunges etc and a good solid All Out workout that 8 years ago would have killed yours truly. But with the support and encouragement of my F3 buddies Thai old man that would have been headed for the home is now able handle all with grace. Thanks to you all.
