Just loved that comment from Boberry Friday, felt it should have a title rerun.
Three regulars attended a River Run Monday morning jog. Salisbury to the golf course, back track to Bullseye, across to Stonegate and out to Brigstock, Mount Hill for a pit stop by YHC at the house, Brigstock back to start.
To celebrate completing a half marathon, I took the Q. But Snookie threatened to Ghost Flag it, so I only planned half a workout. It went ok.
Warm up: mosey to the other side of the parking lot. SSH, Andy Dufrene, Jazzercize, toe touches into wives into the Big Herm/Pigeon.
WOD 1 – Triple Check: Alabama Prom Dates, LBCs, Run to the stop sign and back.
WOD 2 – Elevens: WWIII and merkins.
WOD 3 – Triple Check: Merkins, squats, bear crawl across parking lot.
WOD 4 – Four Corners (Prostitute Style): Corner 1 – Toe Taps; Corner 2 – Hello Dolly (that I learned I’ve been doing wrong); Corner 3 – Merkins (courtesy of Nancy Lopez); Corner 4 – Firecrackers (courtesy of Wildcat).
WOD 5 – Ring of Fire to end of time.
COT: names, numbers, named FNG Logenstein.
Announcements: new schedule (M – Alamo; T – Old Hundred Kb; W – Timberwolf; R – Open; F – Satan’s Hill); Matlock 2.0 expected February 2027. Prayers: brothers in the Pax and their families. Ended in prayer.
Thank you Snookie for allowing me to plan half a workout and make the rest up as I went along. Thank you Pax for allowing me to lead on this balmy morning.
Summer Tour results are in: Handshake indicates bells are “medium, not huge” at Hugebells AO.
One bystander who goes by L Woods commented, “Size is not important, it’s how you swing it.”
Another onlooker who goes by Heisenberg, an alias to protect from government retribution, added, “Well, mine seem huge. They touch the ground when I squat.”
House Party had no comment.
Coverage resumes again tomorrow when Handshake takes the final week of Summer Tour to No Toll.
🔥 WARMARAMA
Mosey around bus loop gates of football field for arm circles, Cherry Pickers, Dead Man Hangs, Merkins, Fudd’s Wife, Wilson’s Wife, Freddie Mercuries, etc.
Racked KBs on shoulders then moseyed down to the football field.
💪 The Thang
🔁 Da Beast
🧱 Round 1: KB swings. Outbound run. Inbound KB waiter carry.
🧱 Round 2: KB squats. Outbound run. Inbound KB waiter carry.
🧱 Round 3: KB sit n press. Outbound run. Inbound goblet carry.
🧱 Round 4: KB thrusters. Outbound run. Inbound suitcase carry.
🧱 Round 5: KB curls 4 the girls. Outbound run. Inbound rifle carry.
🧱 Round 6: KB deadlift high pulls. Outbound run. Inbound goblet carry.
Drop the KBs for a bonus round 7 of flutters, WWIs, WWIIs in cadence.
🧘 Mary / Cool Down (5 min)
Slowsey BTTF for 3 minutes of Mary called out by boys in the circle.
🗣️ COT (Circle of Trust)
Dealer’s Musings:
Six folks including two down rangers one of which was an FNG showed up this morning.
The workout went like this:
6 rounds of TABATA with a lap between each round with two laps to round it out.
Round 1 – STRETCHING!
Round 2 – bent over rows and shoulder pressses
Round 3 – Kettlebells swings and goblet squats
Round 4 – Burpees and curls
Round 5 – Merkins and weighted calf raises
Round 6 – MARY!!
Good mumble chatter this morning, lots to discuss. Topics ranged from parking lot design efficiences, which school has a more robust alumni network. Turns out our visitors from downrange one of which is a SUNY alum has a more famous network than the Ivy league schools. Also fun fact inside Cornell is actually FOUR SUNY schools so, they have infiltrated the Ivy network already. You have to go through this list and pick which ones went to an Ivy and which ones went to SUNY.
Scott Kelly
Tim Nee
Stanley Tucci
Wesley Snipes
Wolf Blitzer
Harvey Milk
YHC took us out with a message about ordinary abundance https://ordinaryabundance.com/ and the importance of being content with what we have in front of us:
Prayers for the cyclists injured and killed.
Machismo with a well run and pre-organized hot potato formatted Q on a wonderful Saturday Morning. PAX arrived, and Machismo lead to start with a Warm-A-Rama (Bus Circle Loop)
We started things off low and slow to get the blood flowing:
* Side Straddle Hops (Low & Slow)
* Don Quixotes
* LBCs
* Obliques (Right)
* Obliques (Left)
* Merkins
The Thang
Round 1: Eye of the Hurricane (Asphalt Rectangle / Basketball Court)
* 5 Burpees in the center hub.
* Travel to 4 corners with escalating reps:
* Corner 1: 25 Merkins
* Corner 2: 50 LBCs
* Corner 3: 75 Squats
* Corner 4: 100 Side Straddle Hops
Round 2: Playground Havoc * Machismo passed the Q off to Dookie, who led the PAX through a playground beatdown.
Triple Check: Pull-Ups; Dips; Track Loop. Repeat 3.
Round 3: 11s * L Woods took the reins next, leading the group through a round of 11s.
Merkins / Pickle Pounders – Run the Outfield.
Round 4: Transition * DTH took over to lead transition exercises between stations.
Burpee Broad Jumps across the parking lot…. Followed by consecutive cone hops (the fatigue can make this quite scary for your man parts).
Round 5: Wall Work * Scram took the lead next for some solid wall work.
Start with 25 count of milkers; followed directly by a 25 count of Muhammed Ali’s; Mosey to second wall for some balls to the wall Shoulder Touches
600 / Mary
* Dookie grabbed the final hot potato to close out Mary just as time expired.
Aye! Strong work by all 7 PAX today.
Summer Tour came to Rock and Roll and with an open Q sheet YHC took the Reins.
With an expansive AO and 11 men YHC decided to treat the Pax to a Prison Yard beatdown, 60 minutes inside of a gated box.
Too many things to recall, so YHC won’t bother. Thanks to the Pax for their solicited workout options.
Announcements – Summer Tour continues with 1 more week, see Slack for next week’s options. Convergence at Batteau on Labor Day brought to you by Wojo. Timing is either 6:30 or 7:00, see Slack for details. Iron Pax starts this week, it will be at Timberwolf which is now on Wednesday instead of Thursday. There is a Ruck tomorrow starting at 0600, see Slack for details.
Prayer Requests – Speakeasy who is battling Cancer.
10 PAX decided to stay in town and abandon the fart sack for today’s workout. Was it the best workout ever? No. Was it decent? Probably.
COP: DQs, DMH, helicopters, merkins, MCs, Freddies, LBCs.
Mosey to curbs next to main field. Curb crawl to 5 with 2 plank jacks for every merkin. OK. You made it to 5 back down to 1 then.
Mosey to bus loop and do the old Fireman Ed rain special (when it used to rain every time I q’d at Gridiron. Pacer would run the bus loop. Others did HRMs, diamond merkins, wide grip merkins, jump squats, sumo squats, normal squats, WWIIs, Irish hammers and another ab exercise. mosey to basketball court.
Four corners with 10 burpees lunge then do 20 WW1s, lunge and do 30 2 count mountain climbers lunge and then 40 SSHs. Mosey to track (which was kinda far).
1/4 lap around track 5 burpees, 1/4 lap 5 burpees so when the lap is complete you will have completed 20 burpees. Mosey to pavilion.
Elevens with derkins and 2 count step ups. Mosey to home base. Wall sit for a minute, American hammers, APDs (this is when a bunch of folks showed up for pickle ball). I did not look to see their reactions. Closed with stretching.
Prayers for Speakeasy, Fudd’s sister Mary, Wojo’s mom and Gypsy’s recovery.
Go UVA (now I am a fan since my daughter goes there) and Spiders (vs. mightly Bucknell).
Thanks for letting me lead.
Fireman Ed
Brought to you by Gemini. YHC fed Gemini all F3 backblasts, and asked that it generate a “classic F3 beatdown”. Here’s what the bot came up with:
Start at the shovel flag (courtesy of Nancy Lopez).
Mosey from the flag to the traffic circle or the top of the Amphitheater.
Circle up and lead these In Cadence (IC):
Stay at the Amphitheater.
PAX pair up. The team works cumulatively to hit the total rep counts while one partner acts as the timer.
Mosey out of the Amphitheater and head over to the Vita Course / Cage area.
Because upper-body pull strength varies wildly among the PAX, a time-based rotation keeps everyone moving without anyone getting stuck staring at a bar.
Divide the PAX into groups of three for a Cage Triple Check:
Mosey back to the grassy area directly in front of the towering Carillon steps.
11s on the Steps: The reps at the bottom and top always add up to 11.
Mosey back to the Shovel Flag to close out the hour.
We decided to stay on top of the carillion to enjoy the sunrise.
Lead the PAX through core work, all In Cadence:
Reverse bear-crawl down the steps.
6b (YHC improvization to kill time): Bear Crawl around the circle (or run around the circle until others are done bear-crawling).
2 men posted to The Creek to finish their week off right.
Yardsale took the Q and off we went. Mosey around the parking lot then some COP, usual exercises.
Dora – 100 merkins, 200 heels to heaven, 300 mountain climbers. Partner 2 mosey to end of parking lot and back.
4 corners – 33 reps each corner. Squats, WW2s and 2 others.
Some GRAMS to close out. Numbers, names, Yardsale took us out.
6 runners, 2 walkers and a jogger/walker convened for this week’s edition of RAMM.
YHC called a pretty easy route.
Announcements – Push by Wojo for Labor Day Convergence at Batteau (Forest Hill Park). Start time 0630?
Prayer Requests – Sippy asked for prayers for his upcoming sabbatical to England and that the NIH approves his grant covers his work while on sabbatical abroad.
YHC took us out.