Author: Jim Huddle

  • Not Extemporaneous

    Lighthouse requested the Pocahontas route. And so that’s what we did.

    Start out with 20 merkins by the stairway to the right of the entrance to the school, run on the sidewalk to the side of the school at the low walls and do 20 dips. Run around the back of the school and over to the tennis court benches; 20 merkins and 20 dips. Continue around the school on the sidewalk to the entrance to the school and run on the sidewalk to the front door to the school and back to the start at the stairway. This takes me about 5 minutes. Lighthouse and Mr. Rogers stayed with my pace. We did this 5 laps for a total of 200 merkins and 200 dips.

    Next, the same running route but substitutes 20 Crunchy Frogs for the 1st set of merkins, 10 V-Ups for the 1st set of dips, 20 bench kicks for the next set of merkins/dips, run to the corner and do 20 reverse crunches (pole smokers without the pole) and return to the start. 3X.

    On the third abdominal set, Mr. Rogers and Lighthouse altered the routine and ran a mile on the track while I completed the set and then did a final lap around the school minus any stops for exercises.

    No announcements:

    Closed out with the Prayer of St. Francis:

    Lord, make me an instrument of your peace: where there is hatred, let me sow love; where there is injury, pardon; where there is doubt, faith; where there is despair, hope; where there is darkness, light; where there is sadness, joy.

    O divine Master, grant that I may not so much seek to be consoled as to console, to be understood as to understand, to be loved as to love. For it is in giving that we receive, it is in pardoning that we are pardoned, and it is in dying that we are born to eternal life.

  • Caesar

    Mosey to the Corner Parking Lot

    Begin with Disclaimer:

    I am not a professional. The idea is to get better, not to get hurt, so feel free to modify called exercises.

    Also, note that we have a FNG! Welcome Rainman! Works with autistic children and certain autoimmune diseases. Has 2 daughters, 12 and 10. Knows various members of Fudd’s family. Fudd with the headlock! Thanx Fudd!

    Mosey to corner Parking lot

    • 20 SSHs
    • 10 Man-Maker Merkins
    • 15 Crunchy Frogs
    • Stretch

    Mosey to Asphalt playground

    • 20 IWs
    • 10 Diamond Merkins
    • 10 each side Suzanne Sommers
    • Stretch

    Move to corner parking lot

    • 20 Squats
    • 10 Stagger Arm Merkins
    • 15 Knee Ups
    • Stretch

    Mosey to asphalt playground

    • 10 Don Quixotes
    • 10 Stagger Arm Merkins
    • 15 Ukrainian Hammers
    • Stretch

    To the grass playground in back; Divide into 3 groups. Rotate Clockwise

    • 20 Hanging Knee-ups at pull-up bars,
    • 20 Dips at benches,
    • 10 V-Ups at the swings;

    To the rails for

    • 10 Bulgarians, each leg, 10 Derkins, 9 and 9, 8 and 8 etc.

    To the wall for

    • 15 People’s chair airpress
    • 10 BTTW hip slaps in cadence
    • 15 Donkey Kix
    • 15 People’s chair Milkers
    • 10 BTTW Australian Mountain Climbers
    • 15 Donkey Kix
    • 15 People’s chair LaLannes
    • 10 BTTW Toe Taps
    • 15 Donkey Kix
    • 15 People’s chair Muhammad Alis
    • 10 Dirty Hookups
    • 15 Donkey Kix

    Mosey to the flag

    • Side plank: Feet side by side. Elbow rest. UP: hold for 5 seconds, DOWN, for 5 seconds: 10X
    • Repeat other side

    Time’s up!

    Announcements: None

    Take out: “Render unto Caesar, the things that are Caesar’s and unto God, the things that are God’s.” The coin was made in the image of Caesar and you have been made in the image of God.

  • Not according to plan

    We had two visitors (Swank, Dollywood) from Charles Town WV, not far from Harper’s Ferry, here for a wedding. Tater also talked a passerby into participating. (Sri from Capital 1.) Hope he shows up again!

    Disclaimer

    Warm up

    • 20 SSHs
    • 20 IWs
    • 10 Don Quixotes
    • 20 Ukrainian Soldiers
    • Hamstring stretch

    Indigenous People’s Run: I brought a green dolly. The first 3 people in the line hold it over their heads. The next people, except for the last one, get 2 bricks each. We run to the middle of the covered walkway. The last person runs to the front and displaces the first person, etc. This didn’t work out as planned.

    • to the middle of the covered walkway:

    Covered walkway

    • Stretch
    • 7 minutes of Burpees

    Triple-up

    • Partner 1: Timer carries 2 bricks and runs to the end of the walkway.
    • Partner 2: Pole-Smokers
    • Partner 3: 10 Merkins/10 Squats, 10 Merkins/10 Squats, etc.

    Near death Mankillers: Less awful version of Mankillers

    • 10, 8, 6, 4, 2

    Wall Routine on the school wall

    • People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO
    • People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO
    • People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO
    • People’s Chair 15 Lalannes, 10 Dirty Hookup, 15 Donkey Kix OYO

    11s with brix (everyone got to carry a brick back and forth between school wall and covered walkway

    • Squats and Mike Tysons

    Indigenous People’s Run, sort of.

    • back to the parking lot.

    Last 3 or 4 minutes

    • Stretches
    • 60 count 6-inch leg lift
    • Brazilian Mind bender

    Announcements: none

    Ecclesiastes Chapter 3

    There is a time for everything and a season for very activity under heaven:

    • A time to be born and a time to die,
    • A time to plant and a time to uproot,
    • A time to kill and a time to heal,
    • A time to weep and a time to laugh,
    • A time to mourn and a time to dance,
    • …
    • A time to love and a time to hate,
    • A time for war and a time for peace.

    And here we are, more than 2,000 years later.

  • Octoberfest

    Whitesnake celebrated the empty nest by going to Octoberfest in Germany and upon returning, attending HBR. During his visit abroad, he did bicep curls with steins and …… Well, I’m sure he did his daily burpees.

    Disclaimer

    Mosey forward, Karioke left, Mosey backwards, Karioke right back to start

    Warmup: in cadence

    • 20 SSHs
    • 20 Imperial Walkers
    • 20 Squats

    Stretch

    Mosey to Heartbreak Hill

    • Jacob’s ladder with 5 dollies at bottom each time: up the Heartbreak hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top

    Stretch

    Mosey to one side of the Railings on the sidewalk

    • 11s with Hand Release Merkins on one side of sidewalk and V-Ups on the other side. In between each exercise; climb over both railings in one direction and under both railings the other direction;

    Stretch

    Mosey to outdoor basketball Court in back of school

    4 Corner Blimps with alternating Bear Crawl or Crab Walk on two sides and mosey on the other 2 sides:

    • 5 Burpees
    • 10 Lunges
    • 15 IWs
    • 20 Merkins
    • 25 Plank Jacks
    • 30 Squats

    Michael Phelps

    Mosey to benches in front of Quioccasin;

    • 10 Dips
    • 10 Bulgarian Split Squats (each leg)
    • 10 Derkins

    2x in cadence

    Mosey to shovel flag for

    stretch

    60-count Plank

    Announcements: 2nd Tuesday 2nd F at Firehouse Subs in Innsbrook at noon

     

    “There is more hope for a fool than for someone who speaks in haste” Proverbs

  • Lights on early

    Music provided Moody Blues, etc. to distract you from the workout.

    Disclaimer

    Warmup with SSHs, IW, Don Quixote, Cherry Pickers or persimmon pickers as you don’t try to eat a persimmon that is still on the tree.

    Basic approach: we circumnavigated the school and at each red door, did 1 of the following exercises followed by an 20 Ab exercises (or 60 count ab exercise): We did not repeat any exercise.

    Waiter carry, to next door. This list below isn’t exactly right but you get the idea.

     

    20 Swings

    20 Curls

    20 Upright rows,

    20 Triceps

    20 Sit and Press

    20 Overhead press

    20 Goblet Squats

    20 Renegade Rows

    20 Lawnmower pulls

    20 Overhead pulls

    20 Halos

    20 Step ups (10 each leg)

    20 Snatches (10 each arm)

    20 Around the world

    20 Bench press

    20 each arm bench press

     

    Abs included:

    Hammers

    Knee-ups

    Crunchy Frogs

    Flutters

    Hello Dolly

    WWII sit-ups

    Elbow plank for 60 seconds

    Side plank, 30 seconds each side

    Pole smokers

    Freddy Mercury

    Bench legs (the proper name escapes me)

    Side crunches

    V-Ups (only did 10 of these)

     

    Convergence Saturday at 7:30 at the Crucible. FYI: It’s supposed to rain all day.

     

    Closed out with this quote from Romans Chapter 8:

    For I am persuaded, that neither death, nor life, nor angels, nor principalities, nor powers, nor things present, nor things to come, Nor height, nor depth, nor any other creature, shall be able to separate us from the love of God, which is in Christ Jesus our Lord.

  • No Dogs Allowed

     

    Gypsy and Homer went for a run while the remaining four of us divided up the Q-ship.

    YHC lead the Warm-Up

    20 SSH

    20 IW

    10 Don Quixote

    20 Copperhead Squats

    Head for the Pull-up bars for 11s

    Pull-ups, run to the bridge, American Hammers

    We actually had a couple of other guys doing pull-ups. Not used to having competition for the pull-up bars

    Turned it over to Pinto.

    Over to the artificial turf on the soccer field. Sign posted said “No Dogs Allowed”.

    11s from endline to the middle: Merkins and WWIIs

    11s from middle to the endline: Reverse crunch and Squats

    Half way thru, Homer joined us.

    Next, Piglet took the Q

    Indian run around the circle in the middle of the soccer field.

    15 Crunchy Frogs in the middle, Bear crawl to the circle: Merkins at the circle, crab walk back to the center: 4X

    Indian Run around the circle.

    Go to edge of the field:

    Lunge walk to the middle: 10 Side crunches, Bernie back: repeat

    Back to the flag.

    This write up may not be exactly right but it’s close enough.

    Pinto with the takeout.

  • Full House

    We had the entire professorial staff from VCU, ½ of the available white animals in the area, a green animal, someone lugging a kettlebell (carrying a kb in your car is way too easy), suspected illegal immigrants from south of the (James) river, and https://www.youtube.com/watch?v=2_ygqPepLjM.

    And music! Some of which was in Spanish.

    Disclaimer: Don’t leave here with more injuries than you came with.

    Warmup:

    • 20 SSH,
    • 15 IWs,
    • 10 Don Quixote,
    • Arm/shoulder stretch,

    Countdown:

    • 20 Upright rows, 20 Deep Mountain Climbers (single count), 18 Upright rows, 18 Deep Mountain Climbers, etc. down to 2 Upright rows, 2 Deep Mountain Climbers (single count)
    • Run around the island

    Partner up:

    • Partner 1 rifle carries their KB a short distance, does 5 burpees and returns
    • Partner 2 does the called exercise
    • 100 curls
    • 100 squats
    • 100 pole smokers
    • Run around the island

    Partner up again:

    • Partner 1 rifle carries their KB a short distance, does 5 burpees and returns
    • Partner 2 does the called exercise
    • 100 Swings
    • 100 overhead press
    • 100 Situps with KB anchoring your feet (interlace your fingers behind you head for the whole exercise)
    • Stretch
    • Run around island

    Finish

    • 15 Triceps in cadence
    • 15 KB Lunges in cadence
    • 20 Lawnmowers each arm OYO
    • 20 overhead pulls OYO
    • 60 count 6-inch leg lift

    Back to the flag for numberama, namerama

    Announcements:

    Saturday Ultimate Frisbee

    Tuesday noon: 2nd F at Firehouse Subs

    Take out by YHC. “At Gibeon, the Lord appeared to Solomon in a dream by night and God said, ‘Ask what I should give you.’ And Solomon said, … ‘Give your servant therefore an understanding mind to govern your people, able to discern between good and evil’”.

  • Summer Tour Q

    Great AO! Last time I was here, we had ice coffee at the end of the workout and a lot of heat and humidity. No ice coffee today but plenty of heat and humidity. Discussion of the difference between Cherry pickers and Strawberry pickers. Someone else will have to provide the precise details but one involves clapping hands behind back and the other involves clapping hands just above the ground.

    Traveling COP

    • Mosey a short distance: 20 SSHs, 10 ManMaker Merkins, 15 Crunchy Frogs, (preceding all in cadence), stretch
    • Mosey some more: 20 Imperial Walkers, 10 Diamond Merkins, 15 Knee-ups, (preceding all in cadence), stretch
    • Mosey some more: 20 Copperhead Squats, 10 stagger arm Merkins, 15 dollies (preceding all in cadence), stretch
    • Mosey some more: 20 Don Quixote, 10 stagger arm Merkins, 15 Ukrainian hammers (preceding all in cadence), stretch

    Wall Exercises

    • 15 People’s chair air press, 10 BTTW hip slaps (preceding in cadence), 15 Donkey Kix OYO
    • 15 People’s chair Muhammad Ali, 10 BTTW Australian Mt Climbers (preceding in cadence), 15 Donkey Kix OYO
    • 15 People’s chair Milkers, 10 BTTW Toe Taps (preceding in cadence), 15 Donkey Kix OYO

    Partner Jacob’s Chair: Mosey to the ‘outdoor’ amphitheater:

    • Partner 1 does a called Ab exercise while Partner 3 runs to the top of the amphitheater, does 1 burpee and returns. Repeat adding one burpee each time until 7 burpees are completed. We changed the ab exercise after each pair of burpees.

    Bulgarian/Dip/Derkin: Mosey trying to get to the other side of the school. Couldn’t do it from the direction I was trying so we went back to the top of the amphitheater and used the benches there.

    • 10 Bulgarian split squats, flapjack, 10 Dips, 10 Derkins (all in cadence): 2X

    Back to the flag with a stop on the way for:

    • 20 SSHs, 10 Cherry Pickers, stretch
    • Brazilian Mindbenders for 30 seconds

    We’re done:

    Water break

    Numerama & Namearama.

    2nd F event in the West End

    Takeout by YHC: Prayer St. Francis

  • A tree is a big grass plant

    We did my route today. 5 times around the school with stops for a total of 200 merkins and 200 dips. Then 3 more times for 120 squats, 60 Ukrainian hammers and 60 knee ups on the bench. Lighthouse ran extra. He talked about grass and trees; how in 100 years, we’ll view killing animals for meat as barbaric (we’ll eat lab cultured meat); how the message in a synapse is carried by chemicals instead of electricity. I mostly listened. Even to the extent I had something to offer, I didn’t have the breath to do it.

  • Science

    Lighthouse and I ran around the school approximately 8 times for a distance around 5K. The first 5 trips around the school included 2 stops each circuit for 20 Merkins and 20 Dips. After the first 5 circuits, I think we got around another 2 stops each circuit with 2 stops for 20 Squats and 20 Crunchy Frogs. One last trip to finish off the remaining time. Lighthouse took the long way.

    We discussed science and the replication of results.