Long week, 2 5ks yesterday, YHC was ready for some Yoga and stretching with Moby. Something simple and light. Then headlights appeared at the bottom of the ramp, Hogsbreath from Slidell came out here to join the group. I get it, no one goes to the Slash Pad anymore. Quarter pipe has to be paid to post. YHC had to make up a better plan for the new arrival. Good warmup then to the thang. Down to the first floor where we ducked into the covered walkway for 10 minutes of core. Calf raises up the stairs (2each step). 4 corners at top. 10 merkins each corner, back peddle halfway, run the rest. 20 sumo squats and the same in between. Lt Dan up and back to finish off. COT and Hogsbreath prayed us out. My week of Qing is officially done. Bird has the cold, birthday Q tomorrow. SYITG
Tag: The A1C
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Merkin Maniacs! – from BBQ
I was a chilly low 40’s on the top deck of the A1C! We warmed up with most of the usual warm ups. A new twist was added to LBC’s with a roll right and left after each LBC. The thang was 5 corners with a different set of 10 Merkins in each corner. Regular Merkins and incline both. On the 3 long stretches on the top deck and ramp to the 2nd level we did LT Dans 2/1 lunges and squats . We had some time at the end for some stretching. Moby prayed up out. It was an honor to lead these fine young men!
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A Rocking BBQ – from Jose10k
You know it’s going to be a good beatdown when BBQ comes rolling up with the windows down, music up, rocking out to classic Rock. That’s how we roll at the A1C. Other AOs don’t appreciate the music, some frown at the noise YHC brings with him (side eye to Zoolander), but the A1C embraces it. In fact, we incorporate it into each workout. And if you been paying attention to Hammer, Van Halen is the key to uniting the world. If you don’t believe me, reach out to him.
Warm-up: The usual
The Thang: Moseyed over to the courthouse for a descending ladder. 10 burpees, run to the benches, 10 freak nasties, run up the stairs for 10 copperhead squats, run around the courthouse. Repeat with 9 reps of each exercise. Back to the top for some Mary and COT.
Turkey Trot is coming, Tyson vs Paul Fight tonight. Thanks for letting me lead, thanking for reading, thanks for rocking out with me. Zoolander, music is not our enemy. We can unite together under the flag of Van Halen.
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Swamp Sweat: The Humidity Hustle with Usual HIMS at the A1C – from Jose10k
In the sticky, hot air, this workout keeps it simple. Start with 5 minutes of warmup stretches to shake off the sluggishness. Then dive into a set of “11s” on a ramp: Freak Nasties at the top, Merkins at the bottom, with every journey down and up testing your agility—backward runs, karaoke, side steps, sprints, and more. Once done, tackle the classic Lt. Dan to the bottom and back up. Finish strong with 10 minutes of core work at the top. COT. Sign up to Q boys!
Thanks for the read/post this morning. When is the cold front going to come? Where’s Fletch? When is Bushwacker going to post? These questions and more, next week… -
The Walls of Jericho at the A1c – from Einstein
Rain at the A1Cc on this All Saints Day ~71 degrees
Warmup: all IC15x; toe touch, side straddle hops, arm circles, neck rolls(snap, crackle, pops),
hi-jack hi-jills, butt kicks, high knees, shoulder rolls, scissors, etc.The Thang: Walls of Jericho from the F3NATION exicon, also, see Old Testament Joshua 6:1-27 for more details
7 sets of: 7 exercises, 7 reps of each, followed by a lap around the parking deck. We didn’t have any horns to blast
as we tripped around, although Fletch did manage to “toot.” Don’t know if it was intentional.The exercises:
7 burpees
7 squats
7 star jack jumps
7 backward lunges (2is1)
7 merkins
7 obliques left side
7 obliques right sideWe all worked up a good sweat.
Mosey back, with Jose and Fletch doing a duet of Joe Walsh’s “Life’s Been Good to Me.”
Very inspiringMary: finished with a 40 second plank as time expired.
Fletch led us out with prayers for Jose’s mother-in-law Marilyn – who’s in hospice, her family, and for world peace.
BBQ introduced the pax to his new car – a “noice” looking Subaru.
According to Moby, the Subarus can double as tow trucks for stuck Tesla vehicles. -
Hello Boys, I’m BACK!!!!!!!!!!!!!!!!!!! – from Jose10k
Grundy reached out to Q another Spartan beatdown, naturally, because who else would? But after my last dance with sandbags and buckets, the splash pad can keep that level of punishment. Today, we’re enjoying the beautiful weather at the A1C, and instead of finding new ways to wreck my body, I went with a classic choice—The 4 Corners of Doom. Extended warm-up to wake up every sore muscle I’ve got, then it’s game on:
• 7 Merkins at each corner (and yes, you backpedal to the next…for style),
• 14 Copperhead Squats (just low enough to make you hate them),
• 21 Freak Nasties
• And a grand finale of 28 Wife Pleasers (you can imagine the conversations about that one).When you think it’s over, enter the round robin Tabata. Just enough to remember why we love…or mostly survive…these sessions. COT. Happy Birthday to Bushwacker. Y’all have fun at the convergence tomorrow. I’ve got the Q at the lakefront. Thanks for posting, thanks for reading, thanks for pushing me to be better. Jose10K out!
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LEGS & CORE at The A1C – from Einstein
Nice and cool this morning ~ 46 degrees, atop the Justice Center Parking Garage deck.
And as an extra bonus – the AO was well lit with Thursday’s Hunter’s Full Supermoon.
IF BBQ had been there, he would have classified it as…”beautiful.”Warmup: all IC15x; toe touch, side staddle hops, arm circles, neck rolls, cherry pickers,
hi-jack hi-jills/BBQ Wings/DarkWingDuck Wings, butt kicks, high knees, shoulder rolls, scissors, etc.Using the parking lot stripes (fyi; there are 24 parking spaces, bounded by 25 stripes, per parking row)
The Thang: Four sets of: a stripe exercise followed by a core exercise at each of the four corners – as we mosey back to the starting line:
First set: Lunge walk forward three stripes, inch worm out for three merkins, inch warm in, all along the length of the deck,
Second set: Zombie Walk; left arm to right leg, right arm to left leg, all along the length of the deck
Third set: Wounded Bear Crawl; left leg and left arm up on the 8 inch parking barrier, bear crawl, then switch over to the other side of the barrier
to bear crawl with the right leg and right arm up on the barrier, all along the length of the deckFourth set: Star Jack Jump at each stripe, all along the length of the deck
Core at the corners included: wife pleasers with alternating leg lift, static v-ups, roll-ups,
supermans, scubasteve, iron crosses, big boy sit-us, crunches, dips, flutter kicks vertical,
flutter kick horizontal, Russian twists, etc.Mary: finished run back to circle up as time expired
DarkWingDuck led us out with prayers for the F3NOLA Pax traveling up to the Texas CSAUP, for world peace, for the U.S.A. election.
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Flag on the Play: BBQ’s Chiefs Victory Laps – from Jose10k
In a scene that could only be described as part fitness, part fandom, BBQ showed up to the workout with a brand new Kansas City Chiefs flag, proudly waving it around after the Saints’ brutal Monday night loss. It might be the new flag of the A1C he claimed. The warm-up was a mixture of stretches, questionable dance moves (the music always inspires some moves), and a few BBQ chicken wings as the flag continued to flap in the wind, mocking all Saints fans present.
Then, it was off to the courthouse for a set of 11s. Copperhead squats at the bottom had everyone’s legs shaking like a Saints’ defense on 3rd and long. Sprinting to the stairs, the team powered through calf raises on each step, praying their legs wouldn’t fail them halfway up. At the top, merkins awaited — because why not add pushups to chisel the upper body for the ladies?
The race down the ramp and around the parking lot felt like a marathon, but with the crisp fall air making it slightly more bearable. But something was missing. The group looked around — where was Einstein, the brains behind the operation? Where was Darkwing Duck, swooping in to save the day? Alas, they were nowhere to be found. It was just Moby, BBQ, the Chiefs flag, and the painful reminder that leg day is forever.
All in all, it was a great workout — though maybe next time BBQ should leave the flag at home.
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Rain Day at The A1c – from Einstein
Muggy and dank where the pax gathered inside the Justice Center garage.
Warmup: all IC15x; toe touch, side staddle hops, arm circles, neck rolls,
hi-jack hi-jills, butt kicks, high knees, popeye punches, BBQ wings, shoulder rolls, etc.With the rain YHC had to go to Plan B…the lesser of Plan A.
Thang-1: from the Exicon; “The Gross” 12 exercise with 12 reps of each. 12×12=144 hence The Gross:
burpees x12
merkins x 12
cobra squats x 12 IC
star jack jumps x12
plank jacks x 12
iron crosses x 12
lunges x 12 IC 2-1
box cutters x 12 IC
walk outs with a merkin x 12
zombie kicks x 12
star stretch x 12
side to side lunge x 12 ICThang-2: the Pax, in search of some moving air, heads to the upper ramp, the light drizzle and fresh air felt good.
Jose’s Lieutenant Dan routine up the ramp; lunges/squats, ascending count while maintaining the 2:1 ratio,
freak nasties up top, repeat Lieutenant Dan going down the ramp, then a backwards lunge up the ramp, some derkins
up top.Mary: finished with a round robin of core
DarkWingDuck led us out with prayers for those suffering from Hurricane Helene
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Round Robin Respect minus 1 – from Jose10k
Alright, imagine this:
It’s a crisp 62-degree morning, perfect for some quality pain. Enter the crew: **Darkwing Duck**(respect), swooping in like he’s ready to fight crime, **Einstein**(respect, respect), showing up with theories on why star jumps are the greatest, **Moby**(respect, respect, respect), low-key brooding because that’s just how Moby rolls, and then there’s Jose10K… yhc… the villain, taking all the flak because, apparently, you *asked* for this. Naturally, *hate* is served up hot for you.
Cue the ramp. It’s not just any ramp—this is where sweat meets tears. We’re talking round robin style, because why stick with one exercise when you can juggle a whole bunch? At the top, 10 reps of anything horrible; at the bottom, more 10-rep torture. Between sprints, we’re shuffling sideways like confused crabs, jogging backward like we’re dodging regrets, and throwing in other random moves that only Einstein could scientifically explain.
As if the ramp massacre wasn’t enough, the grand finale is 5 minutes of core at the top. Naturally, everyone has a brilliant suggestion for which core exercise to suffer through next. It’s like a buffet of agony, and of course, everyone gets a turn.
In short: chaos, camaraderie, and a few too many “respects” thrown around—except for me, yhc. I get none.
