In the sticky, hot air, this workout keeps it simple. Start with 5 minutes of warmup stretches to shake off the sluggishness. Then dive into a set of “11s” on a ramp: Freak Nasties at the top, Merkins at the bottom, with every journey down and up testing your agility—backward runs, karaoke, side steps, sprints, and more. Once done, tackle the classic Lt. Dan to the bottom and back up. Finish strong with 10 minutes of core work at the top. COT. Sign up to Q boys!
Thanks for the read/post this morning. When is the cold front going to come? Where’s Fletch? When is Bushwacker going to post? These questions and more, next week…
Tag: TurboDog
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Swamp Sweat: The Humidity Hustle with Usual HIMS at the A1C – from Jose10k
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The Walls of Jericho at the A1c – from Einstein
Rain at the A1Cc on this All Saints Day ~71 degrees
Warmup: all IC15x; toe touch, side straddle hops, arm circles, neck rolls(snap, crackle, pops),
hi-jack hi-jills, butt kicks, high knees, shoulder rolls, scissors, etc.The Thang: Walls of Jericho from the F3NATION exicon, also, see Old Testament Joshua 6:1-27 for more details
7 sets of: 7 exercises, 7 reps of each, followed by a lap around the parking deck. We didn’t have any horns to blast
as we tripped around, although Fletch did manage to “toot.” Don’t know if it was intentional.The exercises:
7 burpees
7 squats
7 star jack jumps
7 backward lunges (2is1)
7 merkins
7 obliques left side
7 obliques right sideWe all worked up a good sweat.
Mosey back, with Jose and Fletch doing a duet of Joe Walsh’s “Life’s Been Good to Me.”
Very inspiringMary: finished with a 40 second plank as time expired.
Fletch led us out with prayers for Jose’s mother-in-law Marilyn – who’s in hospice, her family, and for world peace.
BBQ introduced the pax to his new car – a “noice” looking Subaru.
According to Moby, the Subarus can double as tow trucks for stuck Tesla vehicles. -
Hello Boys, I’m BACK!!!!!!!!!!!!!!!!!!! – from Jose10k
Grundy reached out to Q another Spartan beatdown, naturally, because who else would? But after my last dance with sandbags and buckets, the splash pad can keep that level of punishment. Today, we’re enjoying the beautiful weather at the A1C, and instead of finding new ways to wreck my body, I went with a classic choice—The 4 Corners of Doom. Extended warm-up to wake up every sore muscle I’ve got, then it’s game on:
• 7 Merkins at each corner (and yes, you backpedal to the next…for style),
• 14 Copperhead Squats (just low enough to make you hate them),
• 21 Freak Nasties
• And a grand finale of 28 Wife Pleasers (you can imagine the conversations about that one).When you think it’s over, enter the round robin Tabata. Just enough to remember why we love…or mostly survive…these sessions. COT. Happy Birthday to Bushwacker. Y’all have fun at the convergence tomorrow. I’ve got the Q at the lakefront. Thanks for posting, thanks for reading, thanks for pushing me to be better. Jose10K out!
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LEGS & CORE at The A1C – from Einstein
Nice and cool this morning ~ 46 degrees, atop the Justice Center Parking Garage deck.
And as an extra bonus – the AO was well lit with Thursday’s Hunter’s Full Supermoon.
IF BBQ had been there, he would have classified it as…”beautiful.”Warmup: all IC15x; toe touch, side staddle hops, arm circles, neck rolls, cherry pickers,
hi-jack hi-jills/BBQ Wings/DarkWingDuck Wings, butt kicks, high knees, shoulder rolls, scissors, etc.Using the parking lot stripes (fyi; there are 24 parking spaces, bounded by 25 stripes, per parking row)
The Thang: Four sets of: a stripe exercise followed by a core exercise at each of the four corners – as we mosey back to the starting line:
First set: Lunge walk forward three stripes, inch worm out for three merkins, inch warm in, all along the length of the deck,
Second set: Zombie Walk; left arm to right leg, right arm to left leg, all along the length of the deck
Third set: Wounded Bear Crawl; left leg and left arm up on the 8 inch parking barrier, bear crawl, then switch over to the other side of the barrier
to bear crawl with the right leg and right arm up on the barrier, all along the length of the deckFourth set: Star Jack Jump at each stripe, all along the length of the deck
Core at the corners included: wife pleasers with alternating leg lift, static v-ups, roll-ups,
supermans, scubasteve, iron crosses, big boy sit-us, crunches, dips, flutter kicks vertical,
flutter kick horizontal, Russian twists, etc.Mary: finished run back to circle up as time expired
DarkWingDuck led us out with prayers for the F3NOLA Pax traveling up to the Texas CSAUP, for world peace, for the U.S.A. election.
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Flag on the Play: BBQ’s Chiefs Victory Laps – from Jose10k
In a scene that could only be described as part fitness, part fandom, BBQ showed up to the workout with a brand new Kansas City Chiefs flag, proudly waving it around after the Saints’ brutal Monday night loss. It might be the new flag of the A1C he claimed. The warm-up was a mixture of stretches, questionable dance moves (the music always inspires some moves), and a few BBQ chicken wings as the flag continued to flap in the wind, mocking all Saints fans present.
Then, it was off to the courthouse for a set of 11s. Copperhead squats at the bottom had everyone’s legs shaking like a Saints’ defense on 3rd and long. Sprinting to the stairs, the team powered through calf raises on each step, praying their legs wouldn’t fail them halfway up. At the top, merkins awaited — because why not add pushups to chisel the upper body for the ladies?
The race down the ramp and around the parking lot felt like a marathon, but with the crisp fall air making it slightly more bearable. But something was missing. The group looked around — where was Einstein, the brains behind the operation? Where was Darkwing Duck, swooping in to save the day? Alas, they were nowhere to be found. It was just Moby, BBQ, the Chiefs flag, and the painful reminder that leg day is forever.
All in all, it was a great workout — though maybe next time BBQ should leave the flag at home.
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Round Robin Respect minus 1 – from Jose10k
Alright, imagine this:
It’s a crisp 62-degree morning, perfect for some quality pain. Enter the crew: **Darkwing Duck**(respect), swooping in like he’s ready to fight crime, **Einstein**(respect, respect), showing up with theories on why star jumps are the greatest, **Moby**(respect, respect, respect), low-key brooding because that’s just how Moby rolls, and then there’s Jose10K… yhc… the villain, taking all the flak because, apparently, you *asked* for this. Naturally, *hate* is served up hot for you.
Cue the ramp. It’s not just any ramp—this is where sweat meets tears. We’re talking round robin style, because why stick with one exercise when you can juggle a whole bunch? At the top, 10 reps of anything horrible; at the bottom, more 10-rep torture. Between sprints, we’re shuffling sideways like confused crabs, jogging backward like we’re dodging regrets, and throwing in other random moves that only Einstein could scientifically explain.
As if the ramp massacre wasn’t enough, the grand finale is 5 minutes of core at the top. Naturally, everyone has a brilliant suggestion for which core exercise to suffer through next. It’s like a buffet of agony, and of course, everyone gets a turn.
In short: chaos, camaraderie, and a few too many “respects” thrown around—except for me, yhc. I get none.
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It was Shooter’s idea, I swear – from Fletch
Alright, picture this: it’s a typical morning at the garage. The crew lines up, ready to embrace the madness that Shooter inspired me this morning. The plan? A deceptively simple combo: 10, 20, 30 reps of upper body, core, and leg exercises—but with a catch. One poor soul is always running down to the bottom of the garage, and this is where the fun begins.
First, our hero grabs a jump rope and busts out 60 reps, Rocky-style, because why not? But there’s no rest for the wicked—time to sprint back up that ramp (which feels longer with each step). At the top, it’s straight into 40 curls with a coupon that somehow seems to have gained weight on the way up. Then, just when the arms are jelly, it’s time to drop 20 squats like they’re nothing.
Meanwhile, the rest of the squad is sweating through their own reps, secretly praying for their turn to run and escape the pain. Rinse and repeat, everyone goes twice, and by the end, even the garage is out of breath.
Workout complete, pride intact (mostly), and everyone feeling like they could take on the next mission—after a nap.
COT
SYITG
Thanks for posting/reading. -
Triskaidekaphobia or Fear of the Number 13 Fear or avoidance of the number 13. It is also a reason for the fear of Friday the 13th, called paraskevidekatriaphobia. – from Jose10k
3 HIMS showed up, not afraid of the number 13, not afraid of the humidity, not afraid of the aftermath of Hurricane Francine. We took the red pill, and we were ready for a beatdown.
Due to the lack of electricity, YHC didn’t really come up with a Friday the 13th themed beatdown, so I used an oldie.
Warm-up: the usual
The Thang: Mosey to the courthouse for 11s. Burpees at one side, 2 calf raises up each step, copperhead squats at the top, down the ramp and around the courthouse.
Mumble chatter included the difficult math problem of calculating the optimal workout heart rate for a 75 year old man. Which Einstein quickly pointed out to Moby that he is 74, which produced even more grumble, grumble.
COT-Einstein prayed us out with intentions of hurricane survivors and prayers for our country.
Thanks for letting me lead/reading this. -
ROSHAMBO for the Q – from Darkwing Duck
11s were on the docket today. After a questionable game of Rock, Paper, Scissors, YHC took the q. Quick warm-up then moseyed to the courthouse. Burpees on the side walk, run to the stairs, 5 calf raises up each step, then big boy situps at the top. Run down the ramp and out the side, around the parking lot, back to the side walk. Finished right at 6 am.
COT and done. -
Rock, paper, scissors to see who leads?!?!?!? – from Darkwing Duck
Beautiful morning to take the red pill and get some work in. No one picked up the Q so it was a little ROSHAMBO to take the lead. Regular warm-up, then mosey to the courthouse.
A set of 11s was the choice. Burpees at the side walk, big boys at the top of the stairs, 5 calf raises at each step, with a lap down the ramp and around the side in between each set.
Ended right a 6. COT. Simple beatdown, simple back blast for a great group of HIMS.
