Tag: The Gipper

Hey gentlemen. So I’m sitting here at the airport and my flight is delayed, so I thought I’d go ahead and put up the backblast. This will be slightly abbreviated though.

So 9 men showed up this morning and I’ll get right into it. A disclaimer was given before we started because it was needed for what was coming.

Warm up:

Run in place,SSH, butt kicks, seal jacks, and high knees. All of them were 15 IC and there no breaks in between. 10 push-ups and 10 squats.

The Thang:

Started off with some yoga and did some Crescent Chair. We then did some crawly plyometric merkins. We then did a ballet move that looks silly, but one didn’t make fun of it after a little bit. The move is called Relevè plié and turbo put it best, “I wanted to start making fun of these moves, but then my legs started burning”.

We moseyed to the justice center for the main workout. (Well there also was a spur of the moment bear crawl merkin challenge that got us to our final destination). We then partnered up and did a heartbreak 1,2,3,4. As a team you had to do 25 burpees, 50 box jumps, 100 merkins, and 200 LBC’s. When one partner was exercising the other would have to run up and down the justice center staircase and replace his partner where he left off on his exercise count. Heartbreak is what the PAX experienced. I’m just glad we didn’t need to call an ambulance, but if we did Einstein pointed out that there was one nearby.

We walked to the parking garage for our last stretch. We did sneaky lunges (heals can’t touch the ground) halfway up the ramp and sprinted the rest. We then did some gate bridge lifts. We went to to the other ramp and did some reverse Groucho walks (or duck walks) halfway and sprint to finish.

We moseyed back to the flag to wrap up. Counterama and Name-o-rama and closing prayer.

Shoutout to Crawfish for joining our group this week! With a name like Crawfish I’d argue you really belong with us here full time.

And also welcome to our newest member Dr. J!!

Thanks for letting me lead guys. If the disclaimer didn’t give it away, it’s obvious I’m not a trainer. I hope you guys have a great day (and no, my flight isn’t here yet… the wait continues). I guess this wasn’t quite as abbreviated as I thought it’d be. Oh well.

A PAX of six posted today

here’s how it went:

salutations

short disclaimer

warmup
20xIC side straddle hops
20xIC arm circles
20xIC imperial walkers
20xIC toe touches
20xIC hillbillys
20xIC squats
20xIC buttkicks
20xIC zombies
20xIC seal jacks

mosey to the back of St. Tammany Schoolboard TajMahal
stops and starts; run up and backpeddle 2,4,6,8 parking spaces
at posts: leg swings; left and right
stops and starts; lateral hop 2,4,6,8 parking spaces
at posts: leg swings; front and back

 
mosey to the front of St. Tammany Schoolboard TajMahal
circle-up around the flagpole, the group does one merkin…and holds in plank position, while one PAX jumps up, runs up the stairs, down the stairs, around and back into position
group does one merkin, and the next guy runs the loop – did this for each member of the PAX
next; form a circle about 10 foot radius from flagpole, bearcrawl to flag pole, shoulder tap, reverse bearcrawl back to starting point.
next; form a circle about 20 foot radius from flagpole, bearcrawl to flag pole, shoulder tap, reverse bearcrawl to starting point.

 
mosey to the back of the St. Tammany Parish Courthouse Annex parking garage
back peddle half way up the first floor ramp, turn and sprint up rest of the way
jog across the second floor ramp,
back peddle half way up the third floor ramp, turn and sprint up rest of the way,
on the top deck of the parking garage
4x sprint across the width of the deck, derkin, and burpee at 4 points per sprint

 

mosey down the stairs to the “Noodling for Rats” ledge
5 pull-ups, 20 rocky balboas
…around this point, Tanked-up tells Moby that he has a nice butt. The PAX is stunned into silence. YHC is worried that Tanked-up is not getting enough oxygen. But for “duty and humanity”  we continue…
5 pull-ups, 20 mini box jumps

 
mosey to the front of the Courthouse, circle up around the flagpole for a few merkins, bear crawlin clockwise,
a few more merkins bear crawling counter clockwise

 
mosey back to the trailhead, sans flag, for forty seconds of Mary
chose to do bicycles

 

 
count-o-rama, lead-out prayer by Grundy

 
Fun!

The Northshore PAX has gotten into quite a rhythm lately with Round Robin Qs, mainly by choice but sometimes because the designated Q has lost an early morning battle with the fartsack or some other pernicious force.  This morning it was the later.  Collard Greens was busy losing a battle against some powerful burritos at starting time and so the PAX pitched in with another Round Robin Q.  Of course, the thing about Round Robin Qs is that they engender competition as each Q plays his best card and when all is said and done the PAX has been dealt a serious downpainment on the day.

Gundy kicked things off with our warmup, leading us through IW, windmills, copperhead squats, and a series of small and large arm circles, all IC 20x or so.  We then moseyed to the Taj Mahal for

THE THANG

360 degree Merkins were the first order of business.  Using a curb, the PAX started with Irkins, then turned 90 degrees with one hand and one foot on the curb for uneven Merkins, rotate another 90 degrees for Derkins, and then finally another 90 degrees for uneven Merkins on the other side to balance things out.  All IC 5x.

Next, using the Taj Mahal parking bollards and the opposite curb, we ran four sets of:  sprints, Rocky Balboas, sprints back, and toe taps on the bollards.  Grundy then handed off the baton to YHC and we hustled to the flagpole at the front of the Taj Mahal.

Ring of fire around the flagpole:  starting in a plank position, we crawled left and crawled right quite a bit, mixing in Merkins, one foot high alternating feet, T stands, shoulder taps, plank jacks, with a plank hold finale before recovering.  Then Steve took the Q and we made our way via mosey to the roof of Justice Center Parking Garage.

Steve ordered up some loooooong suicides for the PAX.  3 sets total across the entire length of the roof with Nolan Ryans and Peter Parkers as “rest” between sets.

Shooter then doubled down with a Bataan Death March around the roof.  Einstein tried to throw Shooter off his game with a serpentine running style, but he couldn’t shake Shooter or the PAX so we succeeded in getting in three sets of burpees each before heading downstairs to the benches.

Once he got us to the benches, Shooter led us through some Mary: a couple sets of crunchy frogs, flutter kicks, and Hello Dollys. Then we we were off on a mosey back to the Trailhead for some closing SSHs and Seal Jacks, both 20x IC.

Countorama, nameorama, announcements and Grundy prayed us out.

Einstein’s got the solo Q next Wednesday.  Collard Greens is going to make his Q comeback Wednesday after next.

 

A PAX of nine posted this day with an age spread from 17 to 67…so we had something for everyone today, working on our “skills.”  “You know, like nunchuck skills, bo hunting skills, computer hacking skills. Girls only like guys who have great skills.”

So with the stoicism of Pedro, we took off, and here’s how it went:

salutations

short disclaimer

warmup
21xIC side straddle hops
21xIC lunges
21xIC imperial walkers
21xIC toe touches
21xIC hillbillys
21xIC squats
21xIC buttkicks

mosey to the front of St. Tammany School Board TajMahal
circle-up around the flagpole, the group does one merkin…and holds in plank position, while one PAX member jumps up, runs up the stairs, down the stairs, around and back into position
group does one merkin, and the next guy runs the loop – did this for each member of the PAX
next; form a circle about 10 foot radius from flagpole, race bearcrawl to flag pole, crab crawl back to starting point.
next; form a circle about 20 foot radius from flagpole, race bearcrawl to flag pole, crab crawl back to starting point.

 
mosey to the back of the St. Tammany Parish Courthouse Annex parking garage
lunge walk backwards half way up the first floor ramp, turn and sprint up rest of the way
jog across the second floor ramp,
lunge walk backwards half way up the third floor ramp, turn and sprint up rest of the way,

then on the top deck of the parking garage
4x sprint across the width of the deck, derkin
next; modified grizzly/indian run, with last man in line doing a burpee on “grizzly” command, then run to first position
I forgot to say “grizzly” most of the time, but everyone got the idea.

 

 

mosey down the stairs to the “Noodling for Rats” ledge
5 pull-ups, 20 curb hop/toe taps
repeat

 

 

mosey to the front of the Courthouse, for lateral bench hops on your own

 

 

mosey back to the trailhead flag for few minutes of Mary
360 planks x5
one arm planks, left then right

 

count-o-rama, name-o-rama, lead-out prayer by MobyDick, we bid adieu

Welcome FNG…..El~Kid

Happy Birthday MobyDick at 67 !!!

 

 

“April hath put a spirit of youth in everything.” ― William Shakespeare

 

 

I guess I was so worried I would miss my first ever Q that I woke up that morning at 2:00 and 4:00 A.M. jolted awake by the fear that I had overslept. Not thinking rationally at all since if I had thought about it, I would have remembered that I had set two alarms on my phone just in case. If there ever wasn’t a definition for a balmy morning, it would have come into existence after one walked out the door that morning. 77 degrees at 5:30. But that didn’t keep 6 loyal PAX members (and one determined FNG) to brave the elements for a good old fashioned butt whipping. So once 6:00 hit, we went to work…

Warm up:

Side straddle hops (20 IC)
Imperial walkers (15 IC)
Windmill (15 IC)
Mummy (15 IC) (I wish tanked up could have been there)
10 Merkins
10 Copperhead Squats:
Regular squat but lowering body slowly on first 3 counts, then lifting up on 4 count for first rep. 

Kept arms up for the entirety of the next three subsequent exercises:
Arm circles thumbs forward small circles (15 IC)
Hitchhikers (thumbs back small circles) (15 IC)
Pterodactyls big circles thumbs forward (15 IC)

Butt kicks (15 IC)
High knees (15 IC)

Workout (The Thang)

Moseyed to the back of the School to get our beat down going. 

Started off by doing a Duck Walk:
The duck walk is an exercise done by squatting and walking slowly and staying down in the squat the entire time and walking as slow as you can take! Go 2 times to line (about 20 feet) and back never raising out of the squat position. Who would have thought that such an innocent name would have left the PAX groaning so much?

Next we did some elevator push-ups:
We started in a plank and on my Q we would go to the bottom floor (few inches off the ground), second floor (halfway up), and top floor (plank) for 1 1/2 minutes. 

We walked to front of the school for some partnered wall squats:
We partnered up and had the other partner hold a wall squat while the other did 5 burpees and ran up and around the front stairway and back and then replaced you on the wall. 3 rounds total. 

Next we moseyed to parking garage ramp where we did some Bay City Scissors (core workout) followed by a Bernie Sanders halfway up ramp and then sprinted the rest.

We went to the other side of garage and repeated that to the top level. Shooter looked like he was shot out of a cannon on this round! Once we were on the top we did a sprint to other side, did three Erkins, sprinted back and did three Derkins.

As the workout wound down, we also went down and moseyed to the courthouse benches for our final series. We did a move that I am not sure has a name that I’m calling… 4 count exploding Derkins: Do a Derkin with feet on the bench going slowly down using a four count and explode up on 4 for 1st rep. 10 reps. 

We closed out our final sequence with Aiken Legs:
Done in succession with no rest — 20 Box Jumps, 20 Squats, 20 Lunges (10 each leg), 20 Seal Jacks. On account of all of the mumbling, I can guarantee that all of our legs were in fact aching.

We moseyed, gingerly I might add, back to the flag.

We circled up for a COT and did our counterama and Name-o-rama

In our closing we got to meet our brave FNG (I knew him quite well already actually). EiEi wasn’t there for his usual input, but I feel we landed on a great one for our FNG. Please welcome to our PAX Feedback!!!

I loved being able to grow with you guys in both strength and fellowship and look forward for that to get even stronger every morning I meet you guys in the gloom. Until next time, see you guys and thanks for letting me lead! (I apologize if I missed anyone who posted. I could have sworn we had 8 so if there was one more I missed I’m sorry about that)

Beautiful morning for our workout. Our senior member Moby-67, continues to make progress. Respect/respect for our man. Grundy was in a “kick-ass” mode determined to finish first in every event. Only Turbo could stop him this particular morning. Leave it up to the jury to determine the overall number 1 guy😁.

Special thanks to “Steve” for keeping Tanked-Up spirits high as he led the PAX.

Warmups 20x –Side straddle hops, windmills, squats, mummy kicks, imperial walkers ,  rinse repeat.. In cadence.

Thang– 10 merkins followed by a circle run up the steps of the courthouse and around the backside perimeter x3… Estimated 250 yardsx3.

Same location… Let’s do some Merkins and Burpees till we burn out!

Mosey to the elevated parking lot– 3 laps up 3 flights of stairs (no skipping steps) cross to the other side and down we go… Keep that 3 lap loop going boyz.

Walk/jog/sprint– light pole to light pole followed by a full lap sprint…Grundy goes for gold and takes it!

Mosey back to our warmup location for 2 minutes of rocky balboas followed by our warm down… Jane Fonda’s and Putins.

Closout with a prayer led by Grundy.. Team gives Moby Dick high fives for his continued improvement. One Team One Mission… We are family…

 

A Pax of five posted today, with Tanked-Up showing up late…some lame excuse about his diarrhea. He was dealt 10 demerits

here’s how it went:

salutations

short disclaimer

warmup
20xIC side straddle hops
20xIC arm circles
20xIC imperial walkers
20xIC toe touches
20xIC hillbillys
20xIC squats

mosey to the St. Tammany Courthouse
merkin, derkin, erkin, burpee at bench intervals, run up the courthouse steps
down the courthouse steps and around the block — repeat four times

mosey to the back of the St. Tammany Parish Courthouse Annex parking garage
run backwards half way up the first floor ramp
turn and sprint up rest of the way
jog across the second floor ramp,
run backwards up third floor ramp , turn and sprint up rest of the way,
20xIC Tanya Hardings
20xIC Lunges
20xIC Nancy Kerigans (same as the Tanya Harding – but knees bent)

on the top deck of the parking garage
sprint across the width of the deck, then merkin
sprint across the width of the deck, then derkin
sprint across the width of the deck, then erkin
sprint across the width of the deck, then burpee

down the stairs to the “Noodling for Rats” ledge
5 pull-ups, 20 curb hop/box jumps
repeat

 
mosey to the front of the St. Tammany Parish Courthouse
lateral bench hops X20

 
mosey back to the trail head

mary
each PAX chose an excersize;
v-ups, wife pleasers & leg lifts, long stretch, putins, hello dollies
Tanked-up got another 10 demerits for looking up Turbo’s kilt.

 
count-o-rama, lead-out prayer by MobyDick, we bid adieu

A beautiful morning provided our men a great way to bond and work out like a well oiled machine. A FNG joined the ranks and he pressed hard to stay with the pack. At the end of the session we named our friend which will be provided at the end of the post.

Warmup–15 reps in cadence-side straddle hops, windmills, imperial walkers, mummy kicks, split jacks, squats

The Thang- the team spent 7 performing a jog/exercise routine performing various exercises such as leaps, butt kicks, lunges–thanks Steve giving me hints during the jog portion. You my buddy!

From there we crafted a 10-1 routine with cinder blocks, merkins, and squats. A routine I plagiarized from our fearless member-Turbo.

After that fun we did a short mosey to the trailhead where the team went 5 rounds of Butkus excercises. In essence,1 minute rounds of Rocky Balboa hops. Einstein and TankedUp were in such perfect unison their steps sounded like a bad ass  military unit.  I sort of felt like Ali dancing in the ring.

The team closed out the thang with a merkin, bear crawl, and run routine for a solid 7 minutes.

Warm Down–a short warm down routine featuring Jane Fonda’s

In closing we had fun with our FNG… Through our short talk it became obvious our friend must be named Moby Dick!! If you want to know the rest of the story we hope you join us next week for the “non written” explanation!

In closing, Einstein led the PAX in prayer and off we went!

 

 

 

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