Tag: The Gipper

One super brave soul showed up for today’s workout at the Covington trailhead.
Under the watchful eye of the Gipper, the workout began…

warmup
1010 burpees*

mosey
run to the courthouse steps
1x look left, look right
1x shoulder shrug

mosey
run to the parking garage
1x look left,look right
1x shoulder shrug

mosey
run to the courthouse flags
1x look left, look right
1x shoulder shrug

mosey
run back to the trailhead
Hmmmmm…where is everyone? I didn’t get the memo? Am I parked in a parallel universe?

mosey
to the St.Tammany Trace, run down to the cell tower and back – a four mile run.

mary
50x pushups
and 50x more pushups.

silent count-o-rama

silent prayer
*(using the binary number system for counting here)

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PAX: Blackbird, EiEi, Einstein(Q), TurboTax

“…It’s late September and I really should be back at school….” Rod Stewart

But no – it’s F3 post day.
And post we did, at the Covington trailhead, as a four PAX.  Nacho Libre was absent – again. He must be on the Pro Wrestling Circuit down in Mexico.

warmup
20xIC side straddle hops
20xIC imperial walkers
20xIC windmills
20xIc hillbillys
10 seconds, knees bent, left leg/right leg, front-to-back shuffle
10 seconds, knees bent, side to side shuffle
10x one left leg behind on bench, forward lunge
10x one right leg behind on bench, forward lunge
30 second human chair against wall

mosey – jog to the front of the parking garage
start loop
10xIC burbpees
run up two flights of stairs
run across parking garage deck
10xIC knees bent,skater shuffle, (aka Nancy Kerrigans, an altered version of the full Tanya Hardings, credit EiEI)
run down the stairs
forward lunge walk, half way across the front of the parking garage
backward lunge walk, the remaining half way across the front of the parking garage
end loop
repeat above loop one more time

mosey – jog to the back of the parking garage,
sprint up the first floor ramp
jog across the flat ramp
sprint up the second floor ramp
20 count
run down the stairs one level to TurboTax’s ledge
jump up, catch the cement ledge with your hands, and do pullups for 10 seconds (aka Noodling for Rats)
10xIC curb hops – left leg
10xIC curb hops – right leg
repeat NfR

mosey – run to the flags in front of the court house
from there, indian run back to the trail head

mary
10xIC on backs, hands to toes V-ups
10xIC freddie mercurys
10xIC side plank with jane fonda left leg
10xIC side plank with jane fonda right leg

count-o-rama

Prayer – EiEI leading the Prayer, informed us about his co-worker’s daughter, who is in Childrens Hospital. She needs our continued prayers.

dismissal

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So maybe EiEi fartsacked.  Or maybe he was attending the G-20 Summit and forgot to inform the PAX.  At any rate, given his lust for beatdowns and heretofore stellar reliability, the PAX was willing to give him the benefit of the doubt and chalk his Q absence up to something last minute and important and just rolled on with an improvised THANG.

Warmup under the Gipper’s gaze with SSH, IW, Merkins, windmills, torso twists, and seal jacks, all 20x and in cadence.

Mosey to the Justice Center Veterans Memorial for a tabata set.  20 seconds plyo Merkins to a T stand, 10 seconds rest, 20 seconds sprint/backpedal up a small hill, 10 seconds rest.  Rinse and repeat 3 times for 4 total rounds.

Mosey to Justice Center Oak Alley where the PAX ran a burpee gauntlet.  Burpee every oak tree and, this being St. Tammany and all, there are like 17 million oak trees lined up in perfect symmetry on that grassy stretch next to the Justice Center.

Out of breath mosey to the Justice Center Parking Garage to attempt some pullups.  YHC did some reconnaissance over the long weekend and found a spot to do pullups.  Sure you have to jump to a ledge and are blind to what waits up there to greet your fingers, but this is F3 after all and if you want a bacteria and debris free environment maybe you should go to the gym and workout with your M’s personal trainer.  So the PAX got some equipment free pullups in this morning and probably improved their immune systems as well.

Mosey to the back of the Justice Center for a 10 minute AMRAP.  3 man team with one man running up the stairs and down the handicap ramp while his teammates performed box jumps up to a bench and lateral jumps over a parking barrier.  Rotate.  The PAX got in 5 rounds total before the buzzer sounded.

Mosey back to the Trailhead for Mary.  Bow pose, long flutters,and Supermans, all 20x and IC.

Count-o-rama, name-o-rama, and prayer.

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The Covington PAX gathered under the Gipper’s gaze this morning for a Cold War workout.  If you have seen or read The Hunt for Red October, you’ll know that Soviet submarine Captains frequently executed a maneuver called the Crazy Ivan to detect American subs following them.  The Captain would spin his submarine around suddenly, changing directions to gain advantage in an underwater game of chicken.

So the theme of today’s beatdown was sudden change of direction and after a brief mosey and warmup consisting of SSH, IW, Merkins, Prisoner Squats, Ariplanes, Windmills, and Seal Jacks all 20x IC, the PAX headed to the Veterans Memorial for the first Crazy Ivan.

Dividing into two teams, one teammate ran through the service flag semicircle while his teammate executed high knees in place, switching off each lap and in different directions.  The PAX hit AMRAP for 7.5 minutes, getting in 24 collective trips before the buzzer sounded.

After a few quick 10 counts, the PAX worked their way to the top of the Justice Center Parking deck where they executed the next Crazy Ivan as a 4 man team.  One man ran down the ramp at 45 degree angles, planting his outside leg and changing direction every time he approached the wall, just like a running back changing direction.  Then he ran back up in the same fashion.  Meanwhile, one teammate hopped side to side over a line on the deck, another worked a dynamic front plank position horizontally over and back over a line, and the last lunged at varied angles. All PAX changed their angles continuously while working through these exercises.  AMRAP in 10 minutes rotating through each exercise with the PAX completing a collective 2 rounds together.

Next up were lateral curb hops, first facing uphill and leading with the right foot, then facing downhill and leading with the left foot, then facing uphill leading with the left foot, and finally facing downhill and leading with the right foot.

Short 10 count, then sprint down two sets of ramps for the final hard efforts of the morning.  Mosey back to the Gipper for the count-o-rama, name-o-rama, and prayer.

Solid effort this morning.  PAX fitness improving…it’s noticable.  Thanks for letting me Q.  EiEi is up for next Wednesday at the Covington Trailhead.  Come join us and make yourself better.

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