Yes indeed, Moby is back after a few week hiatus due to combersome back pain.
YHC did the warmup and Moby took over the Q with a tabata: 45 seconds on 30 seconds off.
6 exercise, 4sets: crunches, box cutters, inclined merkins, squats, etc.
Pass Interference brings in a FNG to the PAX – welcome Spackle
Moby prayed us out.
A cool 36 degrees at the A1C this morning. The mighty Shooter jumps out of his mirth mobile in shorts and, of course, no gloves.
After a quick warmup of windmills, sshops, neck rolls, arm circles, scissors, parker peters, toe touch,etc. it was off to the ramp
On the ramp, starting from the bottom – a set of 11s. Merkins of your choice at the bottom,
jump squats at the top. Forward run, backpeddle run, left side shuffle, right side shuffle on the return trips
Then to the upper deck for speed skater drills, star jacks, with core excercises at the four corners. Finished up with the world’s greatest stretch.
Jose10K prayed us out.
New Year and new goals in mind, YHC checked the Q sheet on Tuesday and felt the need to deposit a down payment to get the year started off right.. With so many blanks on the sheet I felt an opportunity to get included on the PAX Milner report that Jose10k and Russo seem to own. Whether by choice or just being the HIMs they displayed in 2023, YHC filled in 3 slots with hopes that other PAX will do the same and fill the Q sheet. Also, keep in mind the opportunity to take over an AO for awhile, we welcome changes, as Fracsac previously put out there.. It is a small commitment that your brethren will appreciate and it creates an excitement seeing new HIMs taking charge..
With 💯 of rain in the forecast, YHC did not anticipate a large showing but certainly did not expect a Jose10k sighting as he previously mentioned he will do cold but he doesn’t do wet cold.. His words, “seeing a Mandevillian on the Q sheet, I had to post!” Very flattering Jose10k, but I know your deep desires and the top spot on PAX Milner. Appreciate you still though..
Warmup
25 SSH
15 Toe Touches
25 Cherry Pickers
15 Torso twists
25 Grass grabbers
15 Hillbillies
25 Imperial walkers
Thang
Ring of Fire 🔥 with Blocks
Shoulder press 5 count with 5 silent full extension hold between 5x around.
5 Burpees
Kettle swings 5 count with 5 silent squat hold between 5x around.
5 Burpees
Chest press 10 count 10 silent hold at the top between 5x around.
5 Burpees
Squats 5 count 5 silent hold Al Gore at the bottom between 5x around.
Elf on the shelf 5 left 5 right Al Gore hold 5x around.
Crunches 5 count 5 silent hold at the top 5x around..
Returned the coupons and finished with Mary.
Flutter kicks 25 IC
Heels to Heaven 10 OYO
Penguins 25 IC
10 Leg raises OYO
100 💯s OYO
Appreciate the post gentlemen and great work!!
Fletch and Einstein you inspire with your grit and hard work 👊🏼💪🏼!!
Count, reminder of the Wacker camping trip to come on the 27th, RCR signup by the 18th and the Crazy Ivan (TBD?).
Intentions and prayers for Freon’s wife and the unfortunate loss of a past student (Felicia) 21 taught by Jose 10k..
Always great to start a Gloom with you Gents!!
Until the next Gloom 👍🏼👊🏼✌🏼!!
Perfect weather today for dry land speed skater drills ~ 45 degrees
A quick warmup: toe touch, windmills, parker peters
The main event: 2 sets of 10 exercises, one minute of exercise followed by one minute of rest.
All done in speed skater form: bent low – chest at thigh level, eyes forward, same leg same arm extend at the same time (left arm out left leg back, then right arm out right leg back).
1: UP DOWNS
2: ALTERNATING SINGLE LEG UP DOWNS
3: SKATER JUMP WITH UP DOWN
4: PUSH RECOVERY
5: UP DOWNS FIVE TIMES FOLLWED BY A JUMP
6: SIDE TO SIDES
7: DRY SKATE
8: SKATER JUMPS
9: LOW WALK FORWARD, THEN BACKWARD
10:ONE MINUTE BASIC POSTION HOLD
See YouTube “FULL LENGTH Speed Skating Dryland workout” for proper technique,
All (except for Jose10K) enjoyed the Norwegian techno music playing in the background.
After two set of the above, that was a wrap.
Miles Davis from F3 Jackson, MS prayed us and took a group photo.
Mid 40s with chatter all around, but discussions were not as appealing for some as Sir Wacker placed his bum on the concrete wall around the stage.. Fletch and YHC were engaged in hunters lingo, as Moby and Legal were chatting it up, not sure of the topic but YHC quickly got the hint to move along..
With modifications needed from the previous weeks trip up (some of you out there get that one 😬) we jumped into an extended warmup.
Grass grabbers, SSH, Imperial walkers, Hillbillies, Goof balls, Self-love, Torso twists, Mummy kicks and Seal jacks.. 10IC for all, maybe a few or a few less, as Fletch was the only PAX at first responding with the count until the occasional voice of Legal pierced the air.. Moseyed to the school board for some leg swings OYO 10 forwards/backwards and side to side. To the front for Al Gore kick ups as PAX took cycles around the building and back.
Moseyed to the garage for chill-cut blank while each PAX sprinted up and Moseyed back. Over to the front of the courthouse for box jump’s and step ups while each PAX cycled through bunny hops up the steps and returned. Moseyed back for close out with Core.
LBCs, Little Manny crunches, WW1 sit-ups and Big Boys closing with ETKs..
Appreciate the appreciative and grateful Wacker for our COT after count and announce!!
Until the next Gloom 👍🏼👊🏼✌🏼!!
Cool temps this morning ~ 38 degrees. Shooter and Akbar not deterred by the cold, still wearing shorts
warm-up: toe touch, side straddle hops, arm circles, imperial walkers, neck rolls, shoulder rolls, side stretch, shoulder thrust, smurf jacks, etc.
thang: 3 sets of block work, each separated by a run around the block.
mary: world’s greatest stretch, BBQ’s hip flexor stretch
prayer: Akbar did the honors
A chilly morning at the Gipper. 4 geezers showed up to make an average age of 64.5 years. YHD being senior senior Qd. Since there seemed to be a few back issues in the crowd I elected to guide us in a vast variety of streches and core. To keep the youngest amongst us happy a couple of long block circuit mosseys thrown in. All seemed to benifit from the departure from the usual sweaty beat down.
Closure with COT and a prayer of gratitude for the strength we have been given.
Cool in the mid-30s at The Gipper
Round Robin was the order for the day as the Q sheet was empty
Each Pax chose a warmup excercise. Then, off to the coupon cache to grab a block.
Each Pax chose a block movement, after everyone had a turn – we ran around the block – repeat.
The cool weather came in and YHC was ready for round 2. It was chilly, much different from the humidity from yesterday. Moby was the first to show up, while TurboDog refused to get out of the truck due to the weather. Einstein was next to show up, plant the flag, and the beatdown began. Warm-up: stretches, ssh, neck rolls, etc… That’s when we noticed something…Mandevillians don’t travel well. I wonder what about 190 scares them. It’s just a quick trip to the Gipper y’all, come on man. Any who, we grabbed some coupons to the gravel parking lot we went for some 11’s. Curls on one end, squat thrusts on the other side, rifle carry the coupon between exercises. We followed up with a quick couple of laps to test out this shin. We then did 3 rounds of 11/22 merkins and squats. Followed up with Einstein’s Theory of Relativity (new stretch). You have to come to Covington to learn this one. Moby prayed us out. Safe travels to all. SYITG
It was a team effort. The mighty four rotated exercises and had a wonderful beat down. There were so many and I can not recap. All good! Barely Legal added two runs around the block for some aerobics. COT and prayer out by Legal. It was a fun PAX.
