Month: February 2024 (Page 10 of 16)

WarmUp:

20 Side Straddle Hops, 10 Air Press, 10 Waist Bends w/ KB,  10 Around the World, 20 Merkins, 10 Plank Jacks, 10 LBCs, 20 Flutterkicks, 10 American Hammers

PLEDGE

Thang:

30 Seconds:  Goble Squats
30 Seconds:  Monkey Humpers
30 Seconds:  Merkins
30 Seconds:  Tricep Extensions

30 Seconds: Flutterkicks
30 Seconds:  American Hammers
30 Seconds:  Freddy Mercuries
30 Seconds: Merkins

30 Seconds:  Curls
30 Seconds:  Shoulder Press
30 Seconds:  Lawnmowers
30 Seconds:  Halos

30 Seconds:  Plank Jacks
30 Seconds:  Shoulder Taps
30 Seconds:  Dips
30 Seconds:  Around the World

REPEAT

 It was a great morning for a workout following a day of rain. The dry front was still moving through so the winds were gusty at times, but that just carried the sweat away and made the day even better. Eighteen pax turned out to improve themselves.
We started with warmups and stretching, them moseyed into Goose’s Eleven, which was Ten Squats, Ten Merkins and Ten Big Boys with a sprint to the 1st set of parking spots and back. Then of course, 9,9,9 and to the 2nd set of parking spots and so on.
10 Little Baby Arm Circles (LBAC) in cadence, 10 reverse LBAC, 10 Seal Claps and 10 Ray Lewis (overhead claps). Mosey again and into 10 Stepups each leg, 10 Triceps Dips, 10 Derkins and a lap through the driveway circle (do that five times). Another full set of LBACs etc… and we were done.

Prayers for Breaker Breaker’s family and friends, Orangeman’s three friends, and a teacher known to Koolaid with stage 4 pancreatic cancer.

And Q School is coming up March 2, highly recommended.

Nice turnout at the Bulldog with a visit from the Nantan.  Welcomed dry conditions after several rounds of rain.  Around 50 degrees.  All around a good morning.

5:30

4 Sets of 3 exercises.  Each set included upper, lower, and core.  There was some yoga mixed in.

All in all a good workout and a great way to start the day.

Thank you for the opportunity.  Always a pleasure.

PSA:  As a courtesy to the teachers we have been asked to please park in the handicapped spaces and front row for our workouts.  The back row is for the Teachers.

Timeframe

Just when you think SIB couldn’t get any harder with Nash at the helm, Tax Break comes in on Nash’s day off and says “hold my beer”. Lots of nearly spilled merlot today.

4 S. Charlotte PAX (plus YHC), braved the horrid conditions and torrential rain (it actually was totally fine) to get in an insane amount of miles (or 6.75) on an adventurous route (the same one we do almost every week) at blistering pace (like 8:30s). It was a good time.

2 PAX decided to brave the post Taylor Swift hangover game and the 60 degree drizzle this morning.  The number was 29 today due to my weinke from January 29th…in which I called out sick. We did play Taylor Swift music during the workout due to KC winning the SB. (Would have been Usher if SF would have won) Freon seemed pleased with the swifty song selection…I assume a closet swifty…your secret is safe here Freon amongst the brethren.

Warm up: Ran over to the elementary school to warm up . 20 SSH, 10 Weed pickers, 10 Abe Vagodas, 20 Mtn Climbers

The Thang:

29 Squats, 29 Merkins, 29 Big Boys, 29 Tricep Dips, 29 SSH, run a lap

29 Mary Catherines, 29 Incline Mercs, 29 CDDs, 29 Calf Raises, run a lap

29 Lunges, 29 Diamond Merc, @9 W’s, 29 seal claps, 1 min plank, run a lap

29 step ups, 29 delice mercs, 29 LBC’s, 29 Over head claps, 29 MTN Climbers, run a lap

Finished with 10 Bobby Hurleys, 10 plank jacks, 10 Flutter kicks, 10 Imperial Walkers, 10 morrocan night clubs, and 1 min wall sit.

COT

Downrange backblast:

PAX: Tesla

AO: Cannonball @ F3 Lake Wylie

7 HIM weren’t afraid of the rain today at Martha’s House and they got better because it. This is what happened…

Brief disclaimer due to the lack of FNGs, Pledge of Allegiance, mosey toward the park.

We arrived at the first picnic shelter to discuss some numbers from last night’s super bowl. YHC did lots of research to come up with these figures.

The final score was 25 to 22, so we did 25 goofballs and 22 mountain climbers for three sets with a run down the pathway and back in between. For a little musical accompanyment, YHC broke out the little JBL with a playlist including Usher, Lil’ John, Luda, some of that Outkast and even Dr Dre. It was ok.

Once we finished the scoring routine, YHC asked the difficult question of what those two numbers added together totaled. Yes, it was 47! So we did 47 burpees, but not all at once, we spread them out.

After a helping of some burpees, we moseyed down to the other picnic shelter for some Dora 123. Before we got started on the routine, Stroganoff mentioned wanting to do a mosey so we did a longer one than before just to get it out of our system. Back to the Dora, partner 1 would run around a few light poles while partner 2 did the below.

• 93 Merkins (in recognition of the winning team’s top receiver’s yardage – Travis Kelce)
• 130 Monkey Humpers (in recognition of the winning team’s total rushing yards)
• 455 LBCs ( in recognition of the total yards from the winning team)

We did more burpees before we moseyed back up to the first shelter for more number crunching. The PAX was asked who their favorite rappers were, Whoopee said Christmas wrapping paper.

There were 23 first downs for San Fran and 24 for KC. So we did 3 sets of 23 dips and 24 Freddy Mercury’s with a lap around the pole in between like before.

Last, the longest field goal of the game was a 57 yarder from the former Panther Harrison Butker. We did 57 Morrocan Nightclubs in cadence for this feat.

A little mary to wrap up before we headed up the the starting point. A few goofballs to get to time and we’re done. Great work men, it was fun!

Announcements – We need 2 more volunteers for Rice n Beans tomorrow night, 2nd F lunch next Wednesday at Pita Wheel Belmont

Prayer Requests – Anchorman, Turtleman, Huckleberry, Jackson Hall and Curti, Stroganoff’s mother in law

Eleven was the number on this fine Wednesday at the Ricky Bobby, as 3 members from Team 11 showed up for YHC as the Q.  No 11s were done as part of this Beatdown.  Here’s what I remember:

FNG in the group today, so we were all on our best behavior.  Thanks to Hot Corner for the heads up, because otherwise, we were running to the entrance of Cramer Woods.  YHC is a benevolent Q.

The Thang:

• 10 x SSH (IC)
• 10 x Don Quixotes (IC)
• 10 x Imperial Walkers (IC)
• Tesla Stretches
• 10 x Mike Tysons (IC)
• 10 x Dying Cockroaches (IC)

To the track

• 1 lap – Slow

Everyone’s slow is different, but we stayed pretty much together.

Quick work OYO:

• 30 x Dips
• 20 x Derkins
• 10 x Step-ups (Each Leg)

The next lap was a little different.

• Slow to the soccer goal
• 5 x Burpees (OYO)
• Medium Pace down the straightaway
• 5 x Burpees (OYO)
• Jailbreak back to the start

Defib and Nutria led the way, but good work by all.

Round 2:

• 30 x Dips
• 20 x Derkins
• 10 x Step-ups (Each Leg)

Back to the flag, but not for COT (“That was the quickest 45 minutes.”)

Quick round of Core Work:

• 10 x Star Boys (OYO)
• 10 x Heels to Heaven (IC)
• 10 x Freddie Mercuries (IC)
• 10 x Penguins (IC)

Jump ropes came out next, and we did some partner work.

• Partner 1
  • 15 x Squats (OYO)
  • 15 x Merkins (OYO)
  • 15 x Flutter Kicks (OYO – Count 1 side)
• Partner 2
  • Jump Rope til Partner 1 is done with the exercise
• Switch
• Repeato until both partners have cycled through 3 times

Mumblechatter was going on, but YHC had the music loud enough and couldn’t hear.  Buckshot, Orangeman & Tesla were there, so I’m sure it was good.

Back to the Core:

• 15 x Star Boys (OYO)
• 15 x Heels to Heaven (IC)
• 15 x Freddie Mercuries (IC)
• 15 x Penguins (IC)

Then a Zombie Apocalypse to the next spot.  For those who missed it, the Zombie Apocalypse is

• Partner 1
  • Run a distance (in this case the fourth pole on the right)
  • 3 x Jungle Boy Squats (OYO)
  • Run back and swap with Partner 2
• Partner 2
  • Zombie Walk (Lunge-Lunge-Squat) til Partner 1 gets back
• Repeato til you get to the end

Hot Corner crushed the Zombie Walk, to the delight of his partner, the FNG.

10 minutes left.  Right on schedule.  But 10 minutes goes quick.  For the finisher, YHC brought back a little move we did at Folsom where one partner runs a distance while the other holds plank.  Easy, right?  Well we mixed it up, so the first hold was High Plank, the second was an elbows bent halfway Plank, and last was a “balls to the ground” plank where the arms are fully bent, but there’s still space (though not much) between you and the ground.  The send one was probably the toughest.  Defib talked YHC through the last round, with Orangeman as proctor.  It was rough, and thanks to Cheesesteak for running hard to get YHC through it.

0614, only time for a mosey back.  The 20 round of Core will have to be OYO today.  That’s all we had time for.

We said the pledge and started with announcements, when Defib recognized YHC’s lack of explanations on the day and stepped up to let the FNG know what we were really doing out there at 0530 in the morning.  It’s more than a workout, and there’s strength to be gained.  HIM step up and lead, and Defib’s as good as they come.  Welcome to the group, Hei Hei.

There are no bad days at the Ricky Bobby.  Heck, there are no bad days in The Gloom.  Grateful for another opportunity to lead a long overdue Q at the Rick.

Yabba Dabba Doo