Warmup, then on to the oak row, right left side. Going, one pax bear crawls to next tree while others plank, then others run to catch up when pax, and next pax crawls while others plank, and so forth, to the end. Returning on other side pax lunge walks or squat walks while other pax do 1 of 3 exercises (imp walker, or SSH, or al gore). Last five trees did 5 burpees at each. Sunday mornings and LBCs to close out. Closed with word of reflection and encouragement to make room for God.
Tag: Triple Shift
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Why run when you can ruck? – from Hokie
The Double Nickel is approaching…
Beignet is leaving for Marquette and ROTC in 4 days…
We have Pax nursing injuries…
And I did not want to run …
6 Pax rucked and walked the Wally Run route
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Renaissance 2022-08-07 – from Catfish
Warm and moist out his morning with 5 PAX at the Renny.
Warmup:
Abe Vigodas x 10 (in cadence)
Grass Grabbers x 10 (in cadence)
SSH x 30 (in cadence)
Imperial Squat Walkers x 20 (in cadence)On to faces for:
Peter Parker x 20 (in cadence)
Floyd Mayweathers x 20 (in cadence)
Mountain Climbers x 20 (in cadence)
Parker Peters x 20 (in cadence)Back to feet for:
Overhead claps x 30 (in cadence)
Seal Claps x 30 (in cadence)
Moroccan Night Clubs x 30 (in cadence)
Forward Arm Circles x 30 (in cadence)
Backward Arm Circles x 30 (in cadence)Moved over to the fountain for:
Low Slow 8-Count Bulgarians x 15 (in cadence)
Incline Merkins x 15 (in cadence)
Low Slow 8-Count Bulgarians x 15 (in cadence) – other leg
Dips x 15 (in cadence)
Power ups x 15 (in cadence)
Decline Merkins x 15 (in cadence)
Power ups x 15 (in cadence) – other legMoseyed over to the field for an OYO lunge-fest. PAX lunged two tree lengths, then did 10 jump squats. Lunged another two tree lengths, then 20 jump squats. Another two tree lengths of lunge, then 30 jump squats.
Moseyed to the side of the roadand got on our sixes on the curb for:
Flutter Kicks x 20 (in cadence)
LBTs x 20 (in cadence)
Crunchy Frogs x 20 (in cadence)Back of the museum for 5 rounds of Sunday mornings, then on to the side for Calf Raises x 10 (in cadence). Back to flag zone for a single 8-count to put a bow on the workout. CoT, coffeteria @ PJs Metry Road.
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One Sunday morning at the Renaissance… – from Heisenberg
A grateful eight joined YHC at the Renaissance
Warmup – Imperial Walkers, Abe Vigoda, Grass Grabbers, Wife Pleasers, SSH, Arm Circles, Overhead Claps, Seal Claps, Moroccan Nightclubs, 8 count body builders.
Mosey to Track for some Hades (400,200,100) We stopped about half way to the track for some flutter kicks.
Worked back to the museum stopping at each bench for 5+1 merkins.
Paused for some Mary – Real Freddie Mercury’s, American Hammer.
Mosey to the back of the Museum
Time for some Motivation with the Motivator (deconstructed SSH with 10 rounds going from 10 to 1)
Time for One – Sunday Morning
COT – A prayer of gratitude for a beautiful morning. We prayed for Tenderloin’s recovery and Ms. Bev (Surge’s neighbor who recently passed away) and finished with the Serenity Prayer.I was nice to meet Bullseye and glad to see Belloc back violating his doctors orders.
Coffee followed at PJ.s where we were joined by Hokey
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Mahatma’s Mayhem – from Mahatma
Mahatma Mayhem
If you are living then there are choices and challenges. We who see our days start at zero dark thirty already made the choice usually the night before in committing ourselves to accountability of not hitting snooze and rolling over in the fart sack…..win #1 and a simple challenge overcome!
YHC had a plan, even put it on paper to ensure he had it thought out to be explained….more to come on this.
With the beatdown ready there was anticipation on the ride, along with a lil morning meditation. Only to see the flashing lights with a row of cars awaiting the sight of one rail car after another slowly creeping by. 5:27, :28, :29, :29 and a half and the rail arms lift and a race to the parking spots. As we pull up those eagerly waiting could be seen mosying to the field….while the late pax scramble from their cars to catch up. YHC was proud to see Charmine in the center taking charge of the initial 2 warm ups and of coarse excepted his prodding before stepping in to finish his effort.
5-7 of each
AbVagoda
Mnt Man Poopers
Good Mornings
Parker Peters
Scorpion kicksThen a slow mosey towards the rock pile with directions when there “grab a medium rock” (of coarse expectations there would be some on either side of the spectrum). But wait we can’t simple run past pull rings without taking advantage of the opt – 2 lines 3 rounds of 3. Simple enough?!
Grab the said rocks and onto the “hill”. There is some innate mindset that if not prodded some just got to a slower drum beat! As pax slowly made there arrival to the hill, YHC divided the group 1/2 on the front other 1/2 on the back, “drop your rocks and meet at the top for instructions”. As said earlier The plan was in the picture – it seemed simple enough….then again! (Will be added to the slack as this BB format won’t allow it to be added here)
This was to be simple 5 complete “rounds” of 1 exercises at the base where the rocks were left, 5 at the top (depending on the direction you ascended) bear crawl around 5 exercises, bear crawl to the opposite side 5 exercises, you would now be on the opposite side from where you started 5 exercises then ascend the hill 5 of the different exercises for that direction. Rinse and repeat 4 more times. Mayhem of the Marauders!
YHC thought maybe 1 more attempt at providing directions would help…..better time spent just finishing the beatdown.
Grab rocks and head towards the parking lot.
1 round 5 each squat press – run with rock 5 chest press – run with rock 5 cross rock merkins – mosey back to start.
1 round of 20 curls
20 BB sit ups
10 x factorRtn to the rock pile and back to the flag.
COT
Prayer for “1” with Humility, Forgiveness, Hope and Thankfulness.
Improvise, Adapt, Overcome
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Oh look, here is a new spot – from Hokie
On Saturday night, YHC saw no one had signed up to Q Renaissance, so I signed up and designed a plan for or workout.
Sunday I woke up with a sore back and went ah heck, I need to come up with a new plan to accommodate and pull this off…. or modify greatly if no one shows up 😉
As 0630 arrived, there were 5 other Pax present so on with a new plan we went…
Warm-o-rama
Facing the bacon
20 side straddle hops,
20 imperial walkers,
10 Slow Vigodas
10 Concrete GrabbersTHE THANG –
Mosey with frisbee to Children’s Museum. each time frisbee hits ground, 5 Hindu Merkins.
Arrival at Children’s museum and we moseyed up ramp to porch area for20 Incline Merkins on Adirondack chairs
20 Air Drama (squat to calf raise)
20 Flutter KicksNext evolution, we ran backwards, the length of side of Children’s Museum along pond side
20 Burpees
20 Low slow Squats
20 Freddy Mercuries
we attempted to Hang on overhangs for 1 minute but the moisture/condensation did not accommodate our attemptWe partnered up and wheel barreled the short distance along the back
Switch and wheel barrel back
20 decline merkins utilizing the railing
20 low slow squatsWe lunged the long length back to the Adirondack chairs for
20 Bulgarian Splits squats each leg
20 Bohemian rhapsodiesWe took our frisbee and moseyed to The Foundry stopping for 5 burpees with each drop
One at the Foundry we had six stations with one station being run backwards to the track and run forward back to the playground as the timer
2. LBC’s
3. Pull Ups
4. Bobby Hurley’s
5. Big Boi sit ups
6. MerkinsAs the time approached 0705 we made our way back the the rear of NOMA where we found Tool out on a run who joined us for Sunday Mornings and COT.
As iron sharpens iron, so one man sharpens another – Proverbs 27:17
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Deck of Cards – from PVC
Warmorama
Grab a rock
The Thang
Circled up each PAX pulled a card and gave us an exercise
COT
Welcomed FNG and named him Aggie -
Cinco de Julio – from Fracsac
3 pax beat the fartsack and hit the track to get some miles in. 100 % participation at Coffeteria.
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F3 NOLA 1776 Patriot Games – from Hokie
July 1776…. There are on average 1776 strides in a mile
Warm-o-Rama with SSH x 20, Concrete grabbers x 10, Slow Vigodas x 10
The Thang
1 mile run, then 100 of each of the following;Merkins
Overhead claps
LBCs
Dips
Moroccan Night Clubs
Leg Scissors
Step ups
Squats
American Hammers
Mountain Climbers
Shoulder Taps
Plank Jacks
High Knees
Lunges
SSH
Superman with Lat pull downs
Big Boi Sit upsIF anyone got through that in the 56 minutes
They would have continued with 100 yard bear crawl & 76 burpees
We then had great attendance at Coffeeteria including Charmin posting down range from Houston (at workout too!) and Belloq (still on IR)
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Oh my, it is hot- 7 ran 4 days didn’t – from Hokie
7 Pax met to get some version of 55k training, up to 22 miles
4 Pax met for a Hokie Q with Mother Nature bringing the beatdown with heat & humidity
Leg focus
2 rounds, work for 50 seconds of work & 10 seconds of rest– Bobby Hurley’s
– Low slow Squats
– Bolt 45’s
– Lunges Forward
– lunges Backwards
– Fire Hydrants
– Scorpions (L 1st time, R 2nd)Shoulder focus
– Apollo Speed Skate Burpees
– Merkins
– Mountain Climbers
– T Merkins
– Shoulder Taps
– stiff arm merkins
– Angle Grinder (Merkin/Knee tsp)
– Bear crawl/crawl bearAbs/Core focus
– LBC
– Flutter Kicks
– Bohemian rhapsody Freddy Mercury
– Star toe taps
– cross armed Big Boy Sit Ups
– v-ups
– Box Cutters
– dying cockroach
