Warmup
Drag Scantron’s weighted sled around the lake plus 1 ruck
21 reps of each around the lake
Burpees
Big bois
Squats
Step ups
Dips
Derkins
Plank ups
Side lunge 1is1
Heel to heaven
Decline shoulder taps
Incline burpees
Leg lifts
Smurf jacks
Nolan Ryan 1 is 1
LBCs
Bobby Hurley
J Lo 2 is 1
Incline wife pleaser
Sunday Mornings
Q started selling Rudy at 7:30pm the evening before on showing up to the proper AO… ABC (always be closing)… Rudy got sold
530am
Disclaimer
Mosey
Warmarama: windmills, grass grabbers, side straddle hops, peter parker peter, mountain climbers, arm circles, reverse arm circles
Rock pile then to the parking lot
Doracides
2 PAX work together
Suicides first line, 1 burpee and back, second line 2 burpees and back, third line 3 burpees, tag other PAX and rotate
100 merkins, 200 squats, 300 LBCs
Take the rock to the bollards, manmakers until Triple is done five, take rock back to the start
Circle up with me
Game of dice
Ended with Rudy’s low slow squats
Back to the rock pile
Back to the flag (one minute late because of Rudy’s squats)
Prayer requests for PVC, Rudy’s daughter, Wedding Planner’s friend and all those that are going through a rough patch that we may not know
Have a great day and weekend
SYITG
Warmup
3 exercises then round the gym between each with bear crawls and lunges
Pax choice under gazebo
Warmup Windmills x 10, Grass Grabbers x 10, Imperial Walker x 25, Arm Circles Forward, Backward, Seal Claps, Overhead Claps x 10, Moroccan Night clubs x 20
Deep Sea Diver Down – Starting at the top step of NOMA, 8 Shoulder Taps IC then descend a step and reduce the count by one until we get down to the bottom.
Deep Sea Diver Up – This was a failed attempt as we went up head first and it was way too easy so YHC nixed the experiment at step 5.
Mosey to the wooden steps – IC Right Leg Step ups 25, 10 Dips, Left Leg Step Ups 25, 10 Dips
Mosey to the Singing Oak – Ring of Fire – 10 Squats around the ring while Pax held the Al Gore. Frac failed to follow my clear instruction to avoid standing in ants.
Mosey to Field with Tall Grass – Pax held plank position as first PAX bear crawled to first tree and started 25 LBCs and then then bear crawled to third tree. As the first Pax started the LBC the next Pax would bear crawl. At some point Surge became impatient and started out of turn.
Mosey to Benches – Monkey Humpers IC x 25
Mosey to Swans – Jack Web to 5
Mosey Back to NOMA Steps – Deep Sea Diver Up – This time we started on the first step and went backwards feet first up to Step 8. This is the proper way to do a reverse Deep Sea Diver.
Mosey to Side Steps – Calf Raises IC x 10 then Slow x 10
Mosey to Back of NOMA – 3 Sunday Mornings
Mosey Back to Flag – Time for 5 Burpees
COT
YHC dug back in the annals (reread the word without your filthy mind filter) of previous Qs for something I hadn’t done in a bit—Z90s it would be with the exercises tweaked and the modes of transportation unchanged. Like many NOLA pax who are also part of the coolest generation on planet Earth, I became an adult in the 90s so this workout title includes a Z for many 90s reasons: Z Cavaricci pants, it’s the end of the alphabet like we are the last generation to not suck, it’s the movement pattern we would follow around the bases, I could go on but on to the Thang which followed the usual warmorama stuff/soundtrack followed Morning Calls for the absent Rudy.
Z90s: 5 thru 20 reps/4 exercises, mix movement between between bases each round, mosey back to home. Skip rule in effect and an all 90s club mix playlist which guaranteed penalty burpees; it was far worse than the playlist I actually created if u can believe that!
Round 1 (bear crawl between home, 3rd, 1st, 2nd): burpee 5x, Cracker Jacks (frog>star jump>frog) 10x, merkin 15x, plank jacks 20x
Round 2 (crab walk): burpee, air squats, Peter Parker, American hammer 2:1
Round 3 (crawl bear): burpee, Bonnie Blair, Parker Peter, overhead air presses
It was at this point I gave the pax the option for Qs choice or a fourth round and after some debate Frac and The Architect split, pushing Bogey to be the swing vote, opting for round 4 (would’ve been Mary plus decadie of death) and there was mention of dancing so I called an audible on the movement between bases.
Round 4 (dance moves of pax choice): burpee, R/L side squats, diamond merks, mountain climbers 2:1
Back to flag—NOT. At the flag I noticed we had two minutes to spare so not wanting to cheat the pax out of their money’s worth we ventured to the edge of the outside track shoulder to shoulder to put on a show for the Old Metairie muckity mucks: Humping of the monkey followed by pleasing of the wife followed by O rings just to solidify the theme for the obviously horrified onlookers.
In retrospect, I either forgot how much Z90 can suck or it was a poor choice given all the workouts I haven’t been to recently and only kicked my own ass. I’ll let the pax chime in. Winded, honored, and grateful. COT.
Q arrived early to setup the cones
5:29 Hokie and the KnOT tribe tried to steal my Q thunder
5:30 sharp gave the normal disclaimer, reminding Pool Boy that Q actually is not a professional trainer
Mosey near the tracks for warmup: AV (supposed to be slow, but Q was excited), GG, SSH, IW… on your face ST, PPP… recover AC
Hit the rock pile for a rock that you can rifle carry to the far side of the hill
The Architect went big, it would cost him later
6x6x6 (six rounds, six stations, six reps)
Run up the hill to the cone, 6 reps of given exercise
Run down the hill to the cone, 6 reps
Bear crawl to the cone, 6 reps
Run backwards to the cone, 6 reps
Up the hill backwards to the cone, 6 reps
Down the hill backwards to the cone, 6 reps
Mary or pick up the six before moving on to the next round as a group
Rd 1: Burpees
Rd 2: Bonnie Blairs
Rd 3: Mountain Climbers
Rd 4: Squats with the Rock
Rd 5: Merkins
Rd 6: Man Makers
Return the rocks
Back to the “flag”
COT
Gnarly Nutria reminder 7/19 @ 6pm
Continued prayers for Boo Boo and his M, as well as Tenderloin
Thanksgiving for Charmin getting his new ride
Gratitude for myself and my M, today is our 20yr anniversary of the day we met
I have a feeling that those in the gloom are not going to poker, and those going to poker were not in the gloom…
Thanks for letting me LEAD!
IMPACT Warm Up
Imperial Walkers
Merkins
Plank Jacks
Alt Should Taps
Crunches
Tie Fighters
First and 10
Heavy Rock – 11’s
10 yd Line – 10 Curls, 1 OHP
Sprint to Far end Zone,
Recovery Jog Back
Added Some Mary since we killed that first round!
Recover on the Other End
13’s
Reverse Run Like Before
12 – Sumo Squat,1 – Clean
Warmup after short mosey
Competitive Games:
Bear crawl tag team around great lawn
rest of team imp walker
Jump rope 500 reps
switch when stops or missing
Waiting pax big bois
Rifle carry coupon tag team 3x round great lawn
run with coupon pax
Frisbee relay
drop? Return to start and do 5 burpees
You can play defense
Soccer
back and forth til goal
Tug of war
Lagniappe:
jack webb descend
Mary
Last Sunday, I totally screwed up and thought I was the Q and Vagabond so graciously let me Co-Q the workout with him. This week, for sure, I was the Q and I didn’t want to disappoint! Time to implement all the crazy ideas I had to help us make a downpainment for the upcoming week.
I gave the disclaimer and then moseyed to the front of the Museum and faced the bacon. I instructed the PAX to do hip circles but meant to perform the Open the Gate exercise and was thoroughly corrected. Not to be thrown off my game, I quickly corrected my terminology and moved forward with the Warmup exercises.
10 Open the Gate (both legs), 10 Low Slow Squats, 10 Low Slow Merkins finished with 30 SSH all in cadence.
Thang 1 – Split up into two team for a Bataan Death Crawl at the front of NOMA and head toward the back of NOMA. The last person in the bear crawl line does 10 squats with weights and then runs to the front of the bear crawl line. As they reach the last person in the bear crawl line, they give them the weights and that person does 10 squats as they head to the front of the line. Keep repeating this routine till the group reaches the back of NOMA. From there, we switch to the Bataan Death Lunge Walk with the last person in the lunge walk line perform 10 overhead presses then runs to the front. As they reach the last person in the lunge walk line, they give them the weights so they can perform 10 overhead presses. Repeat till we reach the front.
Thang 2 – Split up into 2 person teams and PAX 1 performs a cumulative 30 burpees and 60 stair rail body rows/kettlebell rows while the other farmer carries two weight to the yield sign and back to switch out.
Thang 3 – Running out of time, I had to significantly change Thang 2 to get to the Jackass Burpee Webb at the back of NOMA. We worked our way up to 8 burpees in cadence and 16 donkey kicks. That exercise is a fan favorite! We were all gassed needless to say and finished up with one Sunday morning.
Countoff, Namerama, and COT – Naked Man Moleskin (NMM) Closed us out with a prayer of thanksgiving for the Pax and their vocal correction of me when I screw something up. Because I know it comes from a place of love and honor, I gladly receive it because it helps me to be a better man for my M, family, and community. I wonder how many men encounter that type of gracious correction in their daily lives. I’m not sure the answer to my pondering but I am sure that I’m better because of it. Thankful for the opportunity to lead!
Last Sunday, I totally screwed up and thought I was the Q and Vagabond so graciously let me Co-Q the workout with him. This week, for sure, I was the Q and I didn’t want to disappoint! Time to implement all the crazy ideas I had to help us make a downpainment for the upcoming week.
I gave the disclaimer and then moseyed to the front of the Museum and faced the bacon. I instructed the PAX to do hip circles but meant to perform the Open the Gate exercise and was thoroughly corrected. Not to be thrown off my game, I quickly corrected my terminology and moved forward with the Warmup exercises.
10 Open the Gate (both legs), 10 Low Slow Squats, 10 Low Slow Merkins finished with 30 SSH all in cadence.
Thang 1 – Split up into two team for a Bataan Death Crawl at the front of NOMA and head toward the back of NOMA. The last person in the bear crawl line does 10 squats with weights and then runs to the front of the bear crawl line. As they reach the last person in the bear crawl line, they give them the weights and that person does 10 squats as they head to the front of the line. Keep repeating this routine till the group reaches the back of NOMA. From there, we switch to the Bataan Death Lunge Walk with the last person in the lunge walk line perform 10 overhead presses then runs to the front. As they reach the last person in the lunge walk line, they give them the weights so they can perform 10 overhead presses. Repeat till we reach the front.
Thang 2 – Split up into 2 person teams and PAX 1 performs a cumulative 30 burpees and 60 stair rail body rows/kettlebell rows while the other farmer carries two weight to the yield sign and back to switch out.
Thang 3 – Running out of time, I had to significantly change Thang 2 to get to the Jackass Burpee Webb at the back of NOMA. We worked our way up to 8 burpees in cadence and 16 donkey kicks. That exercise is a fan favorite! We were all gassed needless to say and finished up with one Sunday morning.
Countoff, Namerama, and COT – Naked Man Moleskin (NMM) Closed us out with a prayer of thanksgiving for the Pax and their vocal correction of me when I screw something up. Because I know it comes from a place of love and honor, I gladly receive it because it helps me to be a better man for my M, family, and community. I wonder how many men encounter that type of gracious correction in their daily lives. I’m not sure the answer to my pondering but I am sure that I’m better because of it. Thankful for the opportunity to lead!
