Easter Reflections – each pax shares 1
Mosey to Children’s Museum
Coupons x3 spots x 12 reps + 5 burpees
12 overhead press start, middle, end of bridge
12 squats
12 bench press with feet up
12 kettle bells
12 step overs
12 curls
Bear crawl Easter egg hunt
Sunday Mornings
A little stolen BD this morning from the PAX in JAX
0530: disclaimer given
0531: mosey started to the W-O-R
SSH, TIE Fighters forward and reverse, HB, and IW, finish with the Vagabond Sunrise
Mosey to the parking lot, quite a bit of grumbles about the amount of moseying down already… partner up and on to the THANG
BOMBS – burpees, overhead claps (in a deep squat), merkins, big boys, and squats: 50, 100, 150, 200, 250
Pax take turns running to the light pole that was illuminated with a plane directly over it and back. Some chasing and sprinting was done so as to keep up the spirits.
POMS – plank, reverse plank (aka Overhand Plank), merkins, squat hold all for 20 count by the resting Pax
Mosey back to the W-O-R spot for some broga and MC’s sprinkled in
COT: gratitude for all that the Sky Q has done for us this week and for a successful Leg Quarter Cook-off tomorrow
Weather: muggy, but fortunately a break between lines of rain. Contrary to Ballast’s prediction, we had a dry workout.
My first Renny Q. YHC is usually tucked away in bed at this time on Sunday am. But with M out of town, I decided to meet the group, and pick up my Renny VQ. And what better way to do it than with one of my favorite workouts – a Brick Fest.
7 PAX were there to watch Frac struggle mightily to park his truck. On the circle. With no other cards within hundreds of feet. Back and forth he went, valiantly trying to figure out how to get close. Then it appeared frustration got the best of him, so he just abandoned the truck and made it to the workout. So 8 PAX went to face the bacon and start a warmup. Then the 9th PAX showed up on typical Triple time.
Thing 1: Off to the Mini, all PAX grab a pair of bricks. Partner up for Dora: 100 Merkins, 200 Floyd Mayweathers, 300 Dying Cockroaches. Heisenberg earned a quick 5 burpee penalty for everyone by asking “Are we supposed to use the bricks for Floyd Mayweathers?”. The timer is a run around the bacon (yes, with bricks) stopping for 1 Mayhem Merkin.
Thing 2: Don’t have time for 11s, so we’ll do 7s. On top of the steps – Brickpees, starting at 6 and counting down. At the fountain, Newtons, starting at 1 and counting up. A newton is like a Floyd Mayweather (sorta), but side-to-side. Shorty of old returned, as he griped and groused about the unfairness of having long arms.
Thing 3: Around to the back of the museum, and take a seat in the People’s Chair. And stay in the chair. Wonder Bra (yes, with bricks). Out and Up, in cadence. x20, then x16, x12, x8 and finally x4. Then (and only then) could we stand up from our comfy chair.
Final Thing: Sunday Mornings x3. Then return to the flag where we could all finally put down the bricks.
For the Renny-Regulars, thanks for letting me Q!
Chilly, Wet, and Windy….Gloomy.
YHC had plans but still needed to get creative to fill the time.
Disclaimer given, although not entirely accurate.
Reverse mosey to bleachers, warm-ups, followed by bleacher runs over to playground.
Tha Thang: Planks and pull ups, 5, 4, 3, 2,1
Mosey’d to rock pile, YHC encourage larger rocks, some were still hesitant to see what they could do.
10 rows, 10 squats, carry rock 50 yards. Jog back the 50 yds, 10 merkins, job back to rock.
Repeat above but reducing reps by one each round.
Quick Mary, back to Flag for COT.
Prayers for @Chips.
Chilly, Wet, and Windy….Gloomy.
YHC had plans but still needed to get creative to fill the time.
Disclaimer given, although not entirely accurate.
Reverse mosey to bleachers, warm-ups, followed by bleacher runs over to playground.
Tha Thang: Planks and pull ups, 5, 4, 3, 2,1
Mosey’d to rock pile, YHC encourage larger rocks, some were still hesitant to see what they could do.
10 rows, 10 squats, carry rock 50 yards. Jog back the 50 yds, 10 merkins, job back to rock.
Repeat above but reducing reps by one each round.
Quick Mary, back to Flag for COT.
Prayers for @Chips.
Nearly perfect temps…
Actual temp: 70 deg
Felt like: 70 deg
Wind: 4mph out of the SE
Having been on IR since Feb 24th, YHC hasn’t Q’d in a long time. The evening of my birthday, I decided it was time to change that. I was inspired by Bushwacker’s recent BB. Here we go…
5:30 disclaimer
Started with six PAX which turned into seven shortly thereafter; Kenna Brah thanks for escorting Mahatma to our circle
Warmup: GG, IW, PPP, CC, LSS, SSH
Mosey near the swings and share the plan 26 exercises from A to Z over the next 40 minutes.
Absolution + Merkin IC
Burpees AMRAP for 90 seconds
Cut-A-Flip: 5 rounds of 5 Merkins followed by 5 Big Bois OYO
(Mosey to 1st Pavilion)
Derkins IC
E2K (Elbow to Knee) IC
Freddy Mercurys IC
Guantanamo: A unique exercise where we circled up and each PAX takes a turn doing leg throws to all of the other PAX
Hill Billies IC
(Mosey to near 2nd Pavilion)
Indian Crab Walk where last man bear crawls to the front
Jackees
Killer Bs: Bear crawl to the pole then 3 broad jumps + 1 burpee back OYO
LL Cool Js: Lunge right, Lunge left, burpee, Jump squat to the pole OYO (wait and watch Triple Shift’s perfect form at the end)
Mayhem Merkins (the infamous): 10-count, hip slap, shoulder tap, Merkin IC… soon to be in the Exicon
Not-So-Lazy Boys: On your six, legs straight, leaning back and holding—flipping between right, middle, and left IC
Obamas: Bear crawl hands 4 steps, followed by 4 Merkins OYO (44th president)
Trumps: while in this position, Bear crawl hands 4 steps, followed by 7 Merkins OYO (47th president)… not in the Exicon
People’s Chair: find a tree to do People’s Chair… no Architect, we are not peeing on the tree for the letter P
Quixote (Don Quixote): classic windmill to work those shoulders and abs IC (varying cadence that is)
Rock-Paper-Scissors: pair up, the winner got to do a merkin while the loser was tasked with a burpee
Snow Angels IC
Upside-Down Shoulder Press on the wall
(Running out of time… head to the field to feel the stickers)
V-Ups OYO
Wife Pleasers IC
X-Factor IC
(Running out of time… head to the flag)
Y-Stretches c/o Architect
Z Walk Like an Egyptian Moves c/o Kenna Brah
Apologies for finishing one minute late @ 6:16 but we accomplished the task completing the Alphabet Soup Beatdown! We were dirty, sweaty and exhausted… and that was the goal! Thanks to everyone for keeping the energy high and supporting each other throughout the workout. It’s always a great feeling to be part of this brotherhood.
COT
Announcements- coffee
Intentions- Architect’s co-worker, Triple Shift’s conference
Prayed it out- thankful for F3
With the current scuttlebutt that New Orleans is potentially maybe who really knows thinking about adding an NHL expansion team, YHC thought it would be good to toast one of hockey’s great coaches, Mark Johnson who also happened to play on the 1980 USA Miracle Team.
Rudy was the first to show on this 65 degree morning in the gloom and we gave it one minute to see if any other PAX would show up… pretty soon we heard the familiar flip flop flip flop of Hawg trotting down the road. A quick disclaimer was made and we were off to the pile.
Two PAX (Scantron and Handgrenada) showed up out of the gloom but only one joined for the Warm-o-Rama, a quick one to get the blood pumping because it’s Monday morning and we got rocks to lift. Mr. Rogers showed up while we were rock picking shocked that he missed the warm up… Rocks were selected and mosey commenced to the parking lot.
The THANG:
5 rounds because we have 5 days to conquer this week for Sky Q and our Families.
1. 10 x chest press, run to the yellow poles with lights and 10 merkins
2 chest press + 10 x shoulder press, run, 10 merks + 10 burpees
3. CP + SP + 10 x squat, run 10 merks, 10 burps, 10 lunges (2 is 1)
4. CP + SP + SQ + 10 x KB Swings, run, merks, burps, lunges, 10 decline merks
5. CP + SP + SQ + KB + 10 Dips, run with rocks
Then we did a remake of the wall sit in Miracle (go watch it if you haven’t, go watch it if you love an underdog, go watch it if you have or don’t have any patriotism… just go watch it). We passed the rock a few times during the wall sit made the KnOT’s guys jealous of our sweat, TripleShift didn’t know we were even there he was in such a meditative stretch.
Slow Indian mosey back to the rock pile to finish with bicep curls then to the field for a round of Mary which was just variations of wife pleasers and superman to boat, stretched for about 30 seconds and that was the day. #SYITG
With billions of dollars spent in the health and wellness industry, everyone is looking to sell some magical elixir or hawk some new idea to recapture one’s youth. Well, I’ve been in this fitness space for over 40 years and there is no magical pill, new diet, new exercise routine or some infusion therapy to prevent the aging process. Yep, I know, that’s pretty profound but facts are facts. We don’t live here forever but that doesn’t mean we shouldn’t take care and maintain the body that God bestowed upon us. The big rocks of quality sleep, quality food and quality movement can never be eliminated if you want to live a long life. I’ll talk about quality relationships and the longevity space for another time. Anyway, a book I am reading called Born to Walk by Mark Sisson talks about the ‘quality movement’ space and that 50% of our exercise should be focused on strength training. One of the most dangerous things one can encounter when they age is finding themselves weak and old. That is a recipe for injury, disease and premature death. Ouch!
With strength training on my mind, I attempted to reincarnate the MUSCLESHIP! For all you newcomers, that was non running workout on Saturdays to help people on IR that couldn’t do Mothership. Simply put, we would lift heavy things and move around.
WARMARAMA
Head to the Peristyle to warm up with slow IC exercises. 10 LSS Squats, 10 low Tie Fighters (front and back), 10 slow cadence Imperial Walkers (#CrowdPleaser), 10 IC Lunge around the clock, 15 slow merkins, 10 slow Peter Parkers, 10 slow shoulder taps and 10 burpees IC.
THE THANG
Now that we are warmed up, we head to my bus and pick up all the KB and Dumbbells from the back. Everyone lines up single file holds one weight, and we start walking to the foundry. The last person in line doesn’t have a weight and does 10 BBSU and sprints the front where everyone stops, puts down their weight and moves back one spot and picks up the weight from the other pax member behind them then continues forward.
Once we reach the foundry, Rudy’s chirping threw me off slightly but I quickly regained my composure and listed out the exercise stations. 10 pull ups, 10 merkins, 10 Bulgarian split squats, 10 squats, 10 dips with the timer being a run to the track, perform three burpees then run back. We performed 2 full rounds then finished up with 10 slow supermans.
We head back to the flag in the same fashion that we went to the foundry.
COUNTOFF, NAMERAMA, AND COT
Closed with a prayer of gratitude for the life we have been given, especially with some of the pax member’s losing loved ones. Help us be strong for our loved ones, and our community so we can be a light in a dark world.
At 6:30 Sunday morning after a welcome and disclaimer we faced the bacon to warmup with Abe Vigodas, Grass Grabbers, Tie Fighters, Imperial Walkers, hillbillies and a seated leg stretch my M showed me she called butterflies.
After warming up with our stretches I treated the PAX to some music. We listened to Flower by Moby and each time the song said up we raised to the neutral squat position and each time the song said down we sank into an engaged squat and held until the next up in the song.
We then proceeded to complete a set of 11’s on the museum stairs with merkins by the fountain and Bobby Hurley’s at the top of the stairs.
We then circled the fountain for a circuit. Each PAX got to choose between two exercises and we ended up with: shoulder taps, American hammers, calf raises, box cutters, side straddle hops, big boy situps with a timer of dealer choice 6 count motivator or 10 8 count bodybuilders.
With a little extra time to fill we started a second round of circuit with arm circles, v ups, step ups, LBCs, inverted rows,(one exercise forgotten to time) and the same timer.
Q stopped the circuit part way through to make time for one more round with Moby. This time it was pushup position for up and superman position for down.
We made our way to the side of the museum for 3 sets of Sunday Mornings then back to the fountain for a quick cooldown.
We counted off, name-o-rama, announcements, intentions, and a prayer.
Run around park do some burpees to gazebo
Gazebo walk back and forth over table 9 reps declining to love songs skip song costs 5 burpees
9 V ups 20
8 Alternating toe touches 20
7 Lunges 20
6 Elbow planks 20
5 Nitro Burpees (2 pushups 8ct) 10
4 True sit ups 20
3 Imperial Walker 20
2 Northbound merkins 20
1 Eight count body builder 10
Soccer
COT
