12 days of Christmas song and exercise rotation. Assorted warmups. 12 each. My cadence still needs improvement. We did an exercise for each of the 12 days of Christmas and in rotation like the song. We ended up doing 144 HR Merkins, 264 squats, 360 LBC’s, 32 burpees, 80 arm circles, 84 jump squats, 48 leg kicks, 40 torso twists, 38 SSH’s, 30 mountain climbers, 22 crunchy frogs and 12 star jacks. We ended right on time and 0600. Namearma. Hammer prayed us out. His message was helping others at Christmas and all year round.
Tag: The A1C
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Black Friday Shopping – from Jose10k
‘‘Twas the day after Thanksgiving and all through the house, not a creature was ….not entirely true, I was up, moving slow because I consumed way to much thanksgiving day food. But it was Black Friday, and the beat down needed a theme for such an occasion. I couldn’t disappoint the whacker of bushes, so I created a workout that mirrored the Black Friday,
Warmups: ssh, windmills, grassgrabbers , self love , torso twists
The thang: you can’t go shopping without coupons, so yhc brought some. He set the up in a line so as my customers were waiting to check out, they each had to perform an exercise . 1. Man makers 2. Altos. 3. Curls. 4. Windshield wipers. 5. Overhead presses. 6. Squat Thrusts. 7. Rows with two 30 pound dumbbells. Each customer exercises while one shopper bear crawls the width of the parking lot, back pedals halfway up the length of the garage, sprints the rest, bear crawls again, back pedals, and sprints. Upon returning to the line, everyone moves up a spot in line. Kept going until everyone went through once, completed 3 extra shoppers. The group helped turn in their coupons, finished off with leg raises until my nephew had to stop twice. He smoked me at the turkey trot, I had to beat him in something. Cot, hammer prayed us out with great words of thanks and appreciation. And we had an FNG… welcome Chaps.
Thanks for allowing me to lead my brothers. SYITG -
Cards again! – from BBQ
It was a beautiful and crisp morning on the top deck. Warm ups were self love, arm circles, cherry pickers , grass grabbers, imperial walkers, hill Billy’s, mountain climbers, inverted mountain climbers, and side straddle hops. We ran a light lap around the deck. A deck of cards came out. 4 exercises for each suit. They were jump squats, hand release Merkins, leg lifts and LBC’s. 2’s were 2 reps on low side and aces were 14 reps on the high side. LBC’s reps were doubled. The 2 jokers brought in a Einstein favorite, Starjacks. One Starjack every other line across the parking lot one way. We got thru the deck, 2 jokers and 4 additional cards. Nameorama and prayer to finish.
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B.L.I.M.P.S. on the Upper Deck – from Einstein
After a long warmup, the PAX did a set of Burpees, Lunges, Imperial walkers, Merkins, Plank jacks, & Squats at each of the four corners on the upper deck of the Justice Center Parking garage. The totals reps were astronomical.
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Muhammad Jenga – from Hogs Breath
So YHC was wide awake at 0300, wide awake… No excuse not to post on a cool autumn Friday.
So after a trip to the coffee pot, and a quick check of the Q list, YHC saw “A1C Needs a Q”
Always at the ready I grabbed the giant F3 Jenga and made way towards the 22nd Judicial Court parking garage [A1C]. Arriving at precisely 0515 with my fuel gauge so low the needle was ready to break off.
Jose 10k, BBQ, and Aikbar steadfastly waited for my amazing arrival, mustache and all!
“Anyone have the Q?….Alright I got this!” I declared.Warm Up:
20 SSH ic
10 Mummy kicks ic
10 Good Mornings ic [with lots of Dad groans]We then did a Muhammad mountain mosey to the start of the parking spaces; Mosey forward 3 spaces, and backpeddle 2 spaces; lather, rinse and repeat till we made our way across the entire garage floor. At the far side of the parking garage we did a Muhammad mountain bear crawl; three spaces bear crawl forward and two spaces backpedal.
The thing
This is where the giant outdoor Jenga took place. After assembly in the middle of the A1C garage YHC went over the rules
Much like Jenga each pax would move forward and remove a block. Only One block could be removed, or touched, at a time. The block was then placed on top of the tower and pax would preform the exercise listed, it was dealers choice if OYO or IC. YHC also gave the stipulation if the tower fell, then the person who removed the block and the pax to the left would preform burpee’s until the other pax rebuild the tower.
Who knew that grown men could have so much fun at Jenga? The suspense built as the tower also was built in height. The tower developed a northern lean as we built it up. There were many surprising moves “he won’t get that block out!!!! Oh crap he did!”
“It’s the game where everyone wins!” Said Hogs Breath
“Hey don’t make me do burpee’s” dryly replied Jose 10kThe tower ended up growing to 19 stories. Since this jenga set had both a combination of Fia/F3 names there were differences in lexicon and ex icon terminology
“What is a curtsy lunge?” And “what are leg levers [leg raises]?” Pax did their best to interpret and adjust on the fly. There were several blank blocks which became dealers choice, which meant merkins.On the 19th tower level, Hogs breath removed a block “jump squats” and place it on top of the ‘north leaning tower of Covington’. Jose 10k took several steps back so his massive earth shattering jumps would not impact the tower. But it was to no avail, around the fourth or fifth iteration, at precisely 0556, the tower’s lean became to much and came crashing down. BBQ and Hog’s Breath began burpee’s while Jose and Aikbar listened to confusing mumblechatter of rebuilding the tower, or putting it away, then rebuilding, finally deciding to clean up the blocks and place them away.
One more round of Muhammad mosey, three forward, two backpedal to round out this a.m.’s beatdown.
Ended with Count-o-Rama, Name-o-Rama, and COT
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Last Minute with the Usual Quartet – from Jose10k
Being at the ballpark till late at night, YHC forgot he had the Q this morning.
What do you do in a pinch, you throw together a workout from the IRON PAX challenge.Warm-up: SSH, self love, then BBQ finally shows up. Torso twists, cherry pickers, then Moby finally shows up, good mornings, grass grabbers, and arm circles.
The thang: Grab a coupon and mosey to the courthouse. 25 reps per exercise, run 30 yards to the steps, up the steps, then back down and 30 yards back. 8 sets of curls for the girls, 7 sets of squats, 7 sets of shoulder presses. There was more planned but we ran out of time. COT and Moby prayed us out. Thanks for letting me lead gentlemen.
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B.L.I.M.P.S. on the Upper Deck – from Einstein
Short disclaimer…
Warmup:
all 15xIC: Toe Touch, Side Straddle Hops, Grass Grabbers, Good Mornings, Hillbillies, Shoulder Shruggs, Imperial Walkers,
Thumb Drives, Smurf JacksThang:
On the Upper Deck of the Justice Center Parking Garage
Running to each of the four corners doing the following
1st round 5×4 Burpees
2nd round 10×4 Lunges (2 is 1)
3rd round 15×4 Imperial Walkers(2 is 1)
4th round 20×4 Merkins
5th round 25×4 Plank Jacks
6th round 30×4 Squats
Totals: 20 Burpees,40 Lunges, 60 Imperial Walkers, 80 Merkins, 100 Plank Jacks, 120 Squats, about a mile of runningMosey back to the invisible flag for a few minutes of Mary: Rocky Balboas, Leg Lifts, Scuba Steves, Hello Dollies, Iron Crosses
Count-o-rama
Jose-10K leads us out with prayer.
BBQ enlightens the PAX with his “tricks of the trade” on “aging” gracefullyThanks guys. Always extremely decent of you letting me lead.
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The deck on the upper deck! – from BBQ
A mighty 5 worked the deck from the upper deck of the A1C. The warm up was 20 reps of self love, boxers, torso twists , arm circles forward and reverse, grass grabbers, mountain climbers, Willie Mays and Side Straddle Hops. A 52 deck of cards with 2 jokers and 2 bicycle card instructions. The cards were drawn one at a time. Hand release Merkins, jump squats, leg lifts and LBC’s were done according to suit and card number. The total reps done for each were 85 except for the LBC’s that were doubled and hit 170. The joker draw was a lap around the upper deck alternating forward and backward run and the other was a lap alternating karaoke. The bicycle card draw was 20 crunchy frogs and the other was 20 Freddie Mercuries. We had 2 minutes left and stretched. Fletch had a good one and new one to me for hips. Ask him to demo. We finished with the nameorama and COT. Moly Dick prayed us out and challenged us to help each other and the community. Thanks for the opportunity to Q!
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Deck of death with a bunch of old cores – from Jose10k
On a beautiful crisp morning, YHC arrived to the a1c realizing that he had forgotten to create a workout for this morning. Softball had kept him out to late the night before, so he reached into his bag for supplies. The usual crew showed up. I quickly found a deck of cards and it was on!
Warmups: arm circles, self love, torso twists, and something else ( with 10 hand released merkins in between). Inspired by STEVE, lt. Dan’s across the parking garage. Moseyed back to the center, rock music playing, the deck of death began. Hearts: leg raises. Diamond: big boy situps, spades: gas pumps, and clubs: freddy mercurys in cadence, the joker was 5 calf raises on each step, up all 3 flights. Deck of death, core style! COT, and einstein prayed us out! Thanks for letting me lead brothers. -
StarJump Ladder – from Einstein
Short disclaimer…
Warmup:
all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Hill Billys, Shoulder Shrugs, Imperial Walkers,
Swimmers, Arm Circles, Seal Jacks, Thumb Drives, Smurf Jacks, Drew Brees, Fake Jump RopeThang:
Using the twenty four parking space striping, the Pax performed a StarJump ladder:
1 jump every other space, 2 jumps every other space, 3 jumps every other space, 1 jump plus 1 up to 13 for ecery other stripe, then back down the ladder
Core exercises done between each round included: iron crosses, left elbow-right knee, right elbow-left knee, right hand-left foot, left hand-right foot,
scuba Steves, reverse arches.The PAX: BBQ, Einstein, Jose-10K, MobyDick
Count-o-rama, Jose-10K leads us out with an excellent prayer.
Thanks guys. Always extremely decent of you letting me lead.
