After being confined to the Prison Yard last week, the PAX needed to stretch their legs. We competed the A-Z workout. Basically, run around the park and stop at various points for an exercise. We started with American Hammers and finished with a Zombie Walk. Other memorable exercises included Kraken Burpees, XO’s, and Yurpees. Gotta love that Exicon! The hour gave us just enough time to finish all 26 stops.
SYITG.
Author: Chaplain
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Hardcore Cage II: Heat Advisory
15 men braved the hot and humid conditions and entered the Hardcore Cage. The sweat was pouring, the music was offensive, and the PAX were loving every minute of it. Here is a brief summary for your viewing pleasure:
Mosey around the parking lots, mixed in some movement exercises. Circle up for a brief Broga style warm up. Mosey to the Cage!
The exercise: 25 minutes, as many rounds as possible:
25 WWII sit-ups
30 American Hammers (2 count)
50 Flutter Kicks (2 count)
25 (S)Crunchy Frogs
30 Hello Dolly’s
25 V-ups
50 Alabama Prom Dates
30 Chain Smokers
50 LBC’s
30 Heel to Heaven
In between each exercise: Sprint to the other end of the tennis court and complete 5 hand release merkins. Run back.
Extended running cool down until time is called.
Numbers/Names/Announcements
YHC took us out
Final Thoughts: Excellent effort by the PAX this morning! I believe DTH was leading the pack once again and completed 2 plus rounds. I made a rookie Q mistake and forgot to start the timer for our 25 minutes. The last “30 seconds” may have been a couple of minutes – oh well! Coffee was enjoyed afterwards, courtesy of Snuff and Dr. Tryhard. Until next time………….
SYITG -
Breaking the Velvet Rope
We had a veteran crew this morning – the pressure was on to deliver a well organized, professional workout. Here is a brief summary for your viewing pleasure
Warm Up behind the school:
Knee Pulls, Enhanced Karoake, Lunge Walk, Arm Flaps, Polish Mummy Kicks (credit: Pierogi), Side Lunges, Butt Kicks, High Knees. Might have missed a few.
Mosey to the track for Exercise One: Triple 4 Corner
Lap 1: Burpees, Merkins, Shoulder Taps, SSH’s
Lap 2: WWII Sit Ups, Flutter Kicks, Freddy Mercuries, LBC’s
Lap 3: Lunges, Squats, Calf Raises, Monkey Humpers
Exercise Two: 4x100m Striders
Lengthy Mosey back to the flag plus some additional running until time is called.
COT and YHC took us out
Final Thoughts: Strong work by the PAX this morning. Burpees raised the eyebrows of Lounge Management, but we were able to make it work. OC powered through an ultimate frisbee injury. DK posted for the 3rd consecutive day. Boberry was doing hill repeats on Twin Team prior to the workout – ridiculous. I enjoyed leading!
SYITG -
I’m a Real Man!!
11 strong at an extra dark edition of No Toll. No Last call Q today – but the show must go on. Here is a brief summary for your viewing pleasure:
Warm Up: Indigenous Peoples run around the perimeter of the park. Man in the back does 3 Side Straddle Hops, then runs to front.
Exercise One: On the Basketball Court – Self Dora
100 Merkins – run after ever set of 25
200 Squat Pulses – run after every set of 50
300 LBC’s – run after every set of 100Mosey to the parking lot for Exercise Two: Catch me if your Crab. Partner up – one man crab walks, other runs to the end of the lot and back, then takes their place. Teams made their way to the gate.
to the field for Exercise Three: Glory Days
10 sprints across the field with 10 seconds rest in between. The 10 second rest was precisely measured to ensure a consistent workout.Mosey lap around the field, then back to the Basketball Court. Finished up with 5 minutes or so of assorted ab exercises.
COT and YHC took us out
Final Thoughts: the backblast title – During the cool down lap, I heard someone talking about a stat that indicated only a small percentage of men ever do a sprint after the age of 35. So today we all overachieved and joined an even more exclusive club – well done. As always, it was a great honor to lead.
SYITG
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B Sides
11 strong at the latest gathering of Rock N Roll. It was a muggy morning, but the PAX powered through! Here is a brief summary for your viewing pleasure:
Mosey to the basketball court for Warm-Up: SSH’s, Jazzercise, Copperhead Squats, Neck Curls, No Cheat Alabama Prom Dates, Freddy Mercuries, HR Merkins, Knee Pulls, Karoake, Lunge Walk, Mario Jumps, Broad Jumps, Side Lunges, Mummy Kicks.
Mosey to the parking lot for Exercise One: Super 11’s
WWII sit-ups, Merkins, with escalating burpees after reach round.
to the Wall for Exercise Two: Triple Check – Donkey Kicks, Jump Squats, runner goes down the stairs and Bernie’s up the hill.
Exercise Three: Challenge – 300 LBC’s. Stop when the first man hits 300 (Mudslide).
Mosey to the Nature Center for Exercise 4: Man Harmers
Start with 10 SSH’s, forward straddle hop across parking lot, 20 SSH’s, repeat until you get to 80.
Cross the street for Exercise Five: Hump Circuit: 50 Monkey Love Makers, 100 Alabama Prom Dates, 100 Monkey Humpers, 50 Pickle Pounders. Run to the bleachers and back between each set.
Exercise 6: Back to the Flag with an Indigenous People’s Run.
Circled up from some variable ab exercises until time is called.
COT and YHC took us out
Excellent effort by all this morning! Mudslide was crushing the Super 11’s. Melville was not messing around with the indigenous people’s run. Nancy Lopez showed some veteran savvy. Overall, a good time was had by all. Thanks for letting me lead! -
Coxswain?
It was a river tour at Twin Team this morning. The Q is kind of like the coxswain of the group? But I digress. Here is a very brief summary for your viewing pleasure.
Mosey through JRHS and Robious Landing Park, stopping at various location for warm up exercises. As noted in the Lounge bylaws, no count or cadence was required.
Near the dock we completed a triple check with double tap HR merkins, jump squats, and various running distances.
Followed the same route back, stopping for ab exercises including WWII sit ups, Flutter Kicks, Freddy Mercuries, LBC’s, Hello Dolly’s. Made it back at exactly 6:15.
Final thoughts: Excellent effort by the PAX this morning. Highlights included a Doozy/Last Call race, and Mr. Roper mocking us with a group of bike riders. Great coffee and conversation after the workout. As always, it was an honor to lead.
SYITG -
Attack of the Cones
It was a sneaky hot/humid morning at Rock N Roll………..11 of us were able power through. The following is a brief summary for your viewing pleasure.
Mosey to the small basketball court for Warm-Up:
Side Straddle Hops, Don Quixote’s, Copperhead Squats, Monkey Love Makers, Shoulder Taps, Hand Release Merkins, Freddy Mercuries, Alabama Prom Dates, Mario Jumps, Hillbillies, Minecraft Walks, Mummy Kicks, Side Lunges, High Knees, Butt Kicks, Bernie Sanders.
to the back parking lot for Exercise One: Cone Work
Each PAX receives a cone: complete two broad jumps then place the cone where you land. Run to the start, then back to the cone – repeat until you traverse the parking lot.
On the way back: 20 count crab walk. Place the cone, then run and repeat.
Mosey to the back of the baseball fields for a Triple Check: Pole Smokers, Jump Squats, Runner.
Mosey to the parking lot area for Exercise Three: More Cone Work!
Throw the cone, run to area and retrieve, complete a burpee and throw again. Repeat while running to the start and back each time. Made our way to the sidewalk.
On the way back: 10 count Crawl Bear, place cone, run back, repeat.
Back towards the flag: We added in some extra running so Mudslide and Cha Cha could get to 3 miles.
COT and YHC took us out:
Final thoughts: It didnt seem that hot out this morning, but YHC (and a few others) were struggling a bit. The first cone exercise was in full sun, which set the tone for the day.
Throwing the cone proved exceptionally difficult. Great crowd today and a good time was had by all. -
THERE’S a Log For You
YHC and Rodeo Clown Rucked for a hour – completed the woods loop plus a couple laps around the park. Big Rig was out running early. I believe he got in 6 plus miles. Highlights included running into our long lost F3 brother Body Karate, who was working out with a weighted vest. Hopefully we convinced him to return!
SYITG -
Who the F is Leroy Jenkins??
It was rainy morning at Rock N Roll. Big Rig was just finishing 9 mile run ………..but at 7am, the PAX were ready to put in some work. For YHC, the workout was vaguely familiar.
Mosey to the basketball court for a brief warm-up: Jazzercise, Side Kicks, Bruce Lee Punches, Cherry Picker, Overhead Claps, Stretches. I most likely missed a few.
The Workout: Categories. We ventured around the park and completed the following:
1. Winter Sports: Apollo Ohno’s, Bonnie Blair’s, Ski Jumps, Nancy Kerrigans
2. Politics: Al Gore Pulses, Bernie Sanders, Imperial Walkers, Obama’s.
3.. Countries: American Hammers, Ukranian Soldiers, Australian Snow Angels, Moroccan Night Clubs
4.. Primates: Monkey Humpers, Gorilla Humpers, Monkey Love Makers, Orangutans
5. Fictional Characters: Lt. Dan’s, Don Quixotes, Peter Parker Merkins, Leroy Jenkins.
6. Basketball: Makhtar N’Diaye’s, Dwight Howards, Bobby Hurleys, Suicide.
7. Crabs: Crab Humpers, Crab Walk, Super Crabs, Fiddler Crabs
8. Famous Athletes: Mike Tyson Merkins, Tony Hawk Burpees, Michael Phelps, Nolan Ryans.
9. Jumps: Broad Jumps, Reverse Frog Jumps, No cheat Broad Jumps, Jumping Herpees
10. Other Animals: Bear Crawl, Murder Bunnies, Boxing Cockroaches, Inchworm Merkins
Back to Flag as time expires. COT and YHC took us out
Final thoughts: I tried the Categories workout at the Crossing a couple weeks back and we had to rush through the finish. It worked much better with the full hour. Strong mumblechatter this morning, particularly Pierogi exclaiming that Spiderman IS real. Appreciate the PAX who made it out in less than ideal conditions! Great work
SYITG -
Michelangelo’s Toilet
No conversation topics are off limits at the Lounge……………………
Mosey to the basketball court for Warm-Up. Various exercises completed – no counting or cadence required.
To the school entrance for Exercise One:
Decided to keep it simple: Do an exercise, then run a lap around the loop.
20 Mike Tyson Merkins
40 Squats
60 Crab Humpers
80 Somethings
100 oblique LBC’s
120 Flutter Kicks
100 Freddy Mercuries
80 Overhead Claps
60 Calf Raises
40 Jump Squats
20 Wall World II Sit ups
10 Tony Hawk Burpees
20 Double Tap HR Merkins
40 Arm Circles
Back to the Flag for COT!
Final thoughts – Many successes this morning – We stayed relatively dry, but still got a decent amount of running in. YHC avoided the wrath of the Lounge Advisory Board. Last Call provided some excellent coffee. Funny stories were plentiful. Appreciate all who came out
SYITG