Stretch arms
Abe vigoda
Calf scoop
Grass grabber
Peter Parker
the old man bogey
Wife pleaser
Flutter kicks
imperial
Walker
11’s Merkins run the steps BBS run down the ramp
Variety of exercises on Pad with timer being a runner to the can with 3 squats
COT
The night before the site Q asked who wanted to take the Q and YHC had been mulling a workout around a playlist based on the word “peaches”. Also decided to make the counts alternating 12 and 13 since that was the date (not sure if any of the PAX caught on to that).
Started off slow with Warm -o- Rama
Balance IW x 12 (slow 4 count forcing the pax to balance)
Grass Grabbers x 13
Around this time Mayhem decided to show up; apparently the train from Metairie was running late this morning.
This resulted in a penalty of 3 burpees for everyone OYO.
Slow vagoda’s x 12
SSH X 13
Balance Billies x 12 (another great balance warm up)
Mosey over to JPAX
17’s from post to columns, with the two exercises being Monkey humpers & SSH.
No middle but squat every time you hear the magic word… peaches!
Playlist consisted of Songs by Justin Bieber, Bob Schneider, Jack Black, In the Valey Below, and The Presidents of the United States of America. All the songs were title Peaches, so there was certainly time to grease the squat groove.
Mosey back to playground pad.
Merkin for 1 minute working on perfect form then rest for 30 seconds
Then hang for 1 minute rest for 30 seconds
Ended up having 2 groups that switched between these two and we did this for 7 cycles.
Not wanting to leave the people feeling like they weren’t getting their money’s worth next up was Arm circles!!
Forward X 12
Seal claps X 13
Backwards x 12
T claps X 13
Peaches picking and dropping silent 12 count
MNC’s X 13
Decided to end with some comradery with Partner shrugs for 12. Apparently Triple shift wasn’t feeling it since he didn’t have a partner.
COT.
6 pax heeded the call for HCs the night before and still showed up in the chilly gloom so YHC decided on a full body workout using the outdoor gym. Warmorama of the usual with the now infamous official warm up song.
Made our way to the gym, changing modes of transport at either third or each light pole: mosey, backward mosey, skip, high knees, karaoke each side, side shuffle each side, open/close gate, lunge walk.
The Thang: YHC decided on an iteration of a previous workout: count the number of reps performed at each station during round one, add three to that total and count backward for round two’s goal. This tests the theory that the mind gives out before the body does. Muscle fatigue would typically result in less reps each round if the body actually exerted maximum effort yet each pax was able perform more reps in round two for at least one exercise. Moral: picking the goal and counting it down is more impactful than counting up until time expires.
AMRAP 1 minute work, 15 seconds to switch stations x 2 rounds
Pull ups
Decline big boys
Incline press
Rows
Dips
R/L leg step ups
Leg raises
War Eagle asked YHC to Q as we disbanded the Scrim and knowing the Q is a great way to avoid a Fartsack, I obliged. Thankfully, War Eagle kicked off the warorama due to my “turdiness” and allowed me to finish it upon my arrival. There was considerable mumble chatter about my called warm ups the pax had already done and then being too slow for today’s cold plus my JBL co-Q wouldn’t connect so no music—my apologies ladies, FIA meets Uptown…
Mosey to JPAX with music (finally) for The Thang: Dirty Dozen
12 exercises/12 reps each, add an exercise after taking a lap down/up the stairs:
Monkey Humpers
Shoulder Taps
Big Boys
Bonnie Blair’s
Merkins
Leg Raises
Scoop Squats
Carolina Dry Docks Pl
Compound Ws
Burpees
Mountain Climbers
SSH
Congrats to Maytag for making it through round 11 as designed before YHC called for suspension of down/up stairs for time and simply finish that round with all 12 of the exercises so everyone had a final round of 12 exercises equalling 144 reps. Rev Sox was super stoked to have kicked off the morn with a combined 144 Monkey Humpers—you’re welcome!
I suspect this BD will make a third appearance at an AO near you since no one invoked the song skip rule; that tells YHC it must’ve not sucked and by not sucked, I mean sucked. Honored by your presence and to lead.
10/17 heard the callout of WarEagle to pax to keep the Momentum of West Metairie area beatdown going. Saw a need to fill the Q – called Minuterice and got his hard commit on my drive home Tue night. Game plan was set in motion to create a beatdown that minimized running yet provided enough cardio to think you did.
Warm up with
Scantron x 2
Windmills
SSH
Mnt Man Poopers
Mnt Climbers
Shoulder Taps
Went to the playground
4 on the bars holding a pull up with chin over the top
2 did 5 dips
Rotate through until all completed
2 rounds
Mosey to the blocks
6 stations:
High Plank
Jump over burpees
Low plank
Jump over burpees
Straight out curls 25#
TriCep Extensions 25#
Rotate through with 5 burpees as the timer
2 Rounds
Line up for Indian Run to the theater ramp – pax in the back farmer carry to the front place blocks wide enough for pax line to run through with last pax picking them up running to the front – continue to target location
Now 5 stations
Dips
Box jumps
Decline Merkins
Incline Merkins
Farmer Carry blocks to the top of the ramp and down (timer)
Rotate through 1 time
Intro of some new Mary: all below to cadence of different lengths – mainly 2 to 3 reps past the moaning.
Dr W’s (not new to all)
Elevated V’s – in the sitting position hands behind head raise legs to touch feet
Same position – alternate left hand Tks rht foot then flip flop
Same position raise hands straight over head – bring knees to upward tuck while bring hands down to tap knee
Kick stand position brings knees up to chest then extend out gas pump to a V
2 rounds of Indian Push ups with crucible finisher
Indian block run back
Repeat Mary from above
Repeat pull up hang with dips from above
One round of 3 on 3 block drag
COT
Warm up
Stretch arms
Abe vigoda
Calf scoop
Grass grabber
Imperial walker
Arm circles
Timer- run to can 2 jump squats
Sit ups
Bench press
Kettle bell
Dips
Step up
Merkins
Planks
A call was issued forth somewhat last minute by YHC for an OTB and unusual workout. The goal was to get various boxes and book cases into the M’s classroom on the second floor. Rev Sox, not only was the only HIM to heed the call, but also brought his minivan. With the two minivans, a closet full of boxes were transported in only one trip. Once at the school Rev Sox and YHC effortlessly hoisted the boxes up to the second floor and the beatdown was over as quickly as it began.
Some may choose to use two men and a truck, but the wise know to use two (or more HIMs) and minivans.
Started out with just YHC and Charmin so we focus on form and mobility.
Did some Self Love, Standing Twists, standing windshield wipers over some of the playground equipment.
The Thangs:
Do 10 pushups at each light pole, followed by lunging to the next light pole for 10 light poles. Coming back was back pedaling between each light pole with 10 BBS at each one.
Then did some combinations of inclined pullup’s (both over and underhand grip), inclined merkins, dips, and hangs off of the pullup bar.
Finished with some cooldown stretching (think good mornings and toe touches, but slow) and some more self love.
Name-O-Rama, and COT to finish it out
YHC signed up to Q at the Goldmine for Fun ‘n games Friday. Unfortunately no other Nola pax got the memo. Lucky for YHC a downrange Pax from Charlotte heeded the call. With Cpap making the cut, we got to it.
Warmup with regular stuff. Then mosey about a half mile to body weight gym. Simple rules. One minute on machine, then roll the die for exercise. Do that until all machines are complete. That took us to the end. Mosey to flag.
COT
Your FOMO is eating you alive. Don’t lie to yourself.
SYITG
So YHC received a call from his AC guy who YHc lightly EH’ed when he last came over saying he would be coming out to post in the gloom at the Goldmine (he didn’t use those terms exactly, but the reader will indulge)
After knowing that Rev Socks is back on the IR list (IR standing for Injured Rev) from last week and that Kenna Brah had to soak his bunions, I had a feeling this would be a two man workout.
Walking out into the gloom this morning, YHC’s suspicions were confirmed.
So when 5:30 came YHC started with the standard disclaimer and began explaining how to count in cadence and all the names. We started with 10 Side Straddle Hops, followed by 10 forward arm circles, 10 reverse arm circles, 10 T Claps and 10 Moroccan Night Clubs, which the FNG really got into.
The Thang:
We moseyed out to the workout pad in the back doing a two count lunge at each light and three squats at each bench with only a few gassers along the way. Once we reached the workout pad we worked our way through half the workout equipment with the other person doing Big Boi Sit-ups.
Realizing the time we headed back to the start by finishing the lap with three squats at each light and a two count lunge at each bench.
Reaching the “shovel flag” we ended with a brief name-o-rama and naming of the FNG. Since he is an AC repair man, YHC figured that Heatwave would be an appropriate F3 name for him
