170506
Conditions
44 Degrees and Soggy
Welcome and Disclaimer
The Thang
4 PAX were presented and accounted for just in time to start the longest capri lap in history as stated by Gus, but YHC knew how long it takes Burner to show up to post. It was just long enough. We did an extra long mosey before we started our stretch at the hill just down from the top pavilion.
Stretch-o-rama / COP
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Squat Jumps x 15
YHC was feeling generous so PAX were instructed to head out on another little mosey to keep out of the wet grass, we settled onto the gravel lot instead.
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
We set off on another loooooong mosey up the road hill mixing in some bernie sanders in there to keep things fresh. We flipped it back around and proceeded to mosey all the way back to the far end of the big field at the top.
The Main Event
Stupid 21
Just like Super 21 except its nothing like it. Place four cones in a large square each one about 50 paces apart. At corners 1 and 3 perform your exercise, corners 2 and 4 perform 5 merkins. Repeat until you get up to 21.
Squats vs Lunges with 5 merkins as the corner kicker
Rock Curls
Top x 10
Bottom x 10
Full x 20
Chunk those rocks back to their respective pits and head on back to the top
Aborama
—-
Countorama
Nameorama
BOM
_ANGUS OUT
Walnut Bridge Workout
Conditions
54 degrees, clear skies and full hearts.
Welcome and Disclaimer
The Thang
YHC got there a little early to scope out the terrain and make sure the environment was safe after the heavy rains from the weekend. All looked to be in perfect working order, a little wet, but no worse for the wear. YHC took note there are a few sad clowns who meet at the same time at the same place and do similar work outs, but apparently they think we do cross fit. We don’t do cross fit.
8 Pax do a little mosey around and settle down at the base of mt. midoriama to dive into the Angus warm up especial.
COP at bottom of Mt. Midoriama
– SSH x 20
– Annie x 10
– SSH x 20
– Merkin x 20
– Finkle Swing x 10
– SSH x 20
– Squat x 20
– Merkin x 15
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15 (Gus’ Favorite)
– Merkin x 10
YHC directed PAX to mosey to the Walnut Street Bridge and hold plank. All PAX thought (hoped) YHC forgot about the shoulder warm up that typically ends the COP. It was not forgotten, merely delayed for a more public display of fitness.
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
– Shoulder Press x 15
As always, Good Warm Up.
—
The Main Event
Mini DORA 1-2-3-4
A DORA executed with reduced reps and an added bonus of 5 burpees for the PAX out on the run. Each PAX grabs a partner, while your partner reps out the exercise PAX runs to the first lightpole and performs 5 burpees. Repeat until all reps for that exercise are completed.
Merkins x 50
Squat Jacks x 100
Big Boy Sit Ups x 150
—-
Take the long mosey back to the love shack.
Time was up by the time the Six made it back, so no time for 6MOM.
—
Countorama
Nameorama
BOM
Angus Out
HIGH Times
Conditions
Approximately 64 degrees. Perfect for a high quality beat down.
Today is 4/20. To some this is indicative of greener pastures but for YHC its just a chance to breath easy. YHC took it upon himself to make it the theme, but only because it meant inspiration for one heck of a beat down. For the record, no one here partakes in substances of such nature (to YHC’s knowledge). But that doesn’t mean we can’t get jacked up in the gloom!
Welcome and Disclaimer
The Thang
Prosciutto fart sacked this morning. That isn’t really related to the work out for this morning, but I like to think we did an extra long mosey because he wasn’t there. Prosciutto fart sacked this morning.
COP in the Great Hall
– SSH x 20
– Annie x 15
– SSH x 20
– Merkin x 20
– Finkle Swing x 15
– SSH x 20
– Squat x 20
– Merkin x 15
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15 (Gus’ Favorite)
– Merkin x 10
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
– Shoulder Press x 15
** YHC Compliments Pax on the “Great Warm Up”. After this barrage, no one ever looks excited to hear that was the warm up **
Mosey in a big circle end up right where we started. YHC really felt like the PAX were feelin’ the great hall. Plus it was the plan to stay there all along. If you need rest then you run. New policy. Run To Rest.
The Main Event
HIGH x 4
Today on 4/20 we got HIGH on life. Each exercise repeated 20 times and the entire routine repeated 4 times. Lots of arms, lots of mumble.
H – High Knees x 20
I – Incline Merkin x 20
G – Gus Jacks* x 20
H – Hip Slappers x 20
*Gus Jacks are in memory of our founding AOQ, Gus, who will be leaving us soon. His favorite exercise is the bear crawl so YHC took it and adapted it into a jack. Get into your best bear crawl position and do a jack alternating your hands and feet back and forth as best as you can.
Mosey to the Loveshack for a little 6MOM but first we ascend to the Highest point of the AO. Stop. And bask in the absolute beauty of the surroundings. You won’t get that in memphis.
Countorama
Nameorama
Buy the F3 book. Freed to Lead. A lot of good information in there about f3 why we do what we do and how we got where we are today.
BOM
Angus Out
Dirty Half Dozen
Conditions
58 Degrees and Dry. Optimal.
Welcome and Disclaimer
Disclaimer was delivered with extra care for our Nomad — Cooter from Johnson City. Welcome to our beautiful AO!
The Thang
Since we had a nomad YHC decided we should give him the grand tour mosey, 6 pax commence the mosey into the gloom. Head Up Mt. Midoriama back down and head over to the Agrocrag we summit that one too. Great view right Cooter!?
Circle back around to Mt. Midoriama for COP
COP at the base of Mt. Midoriama
– SSH x 20
– Annie x 15
– SSH x 20
– Merkin x 10
– Finkle Swing x 15
– SSH x 20
– Squat x 20
Mosey down to the great hall to finish up our COP
– Merkin x 10
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15 (Gus’ Favorite)
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
– Shoulder Press x 15
Incline Decline Merkin BTTW on the 45 degree wall, looooots of mumble chatter. Pax were prompted to execute 5 reps of the BTTW / Decline Merkin combo. That sucks, Lets do 5 more.
The Main Event
Mosey over to the parking lot by the Great Hall
What should we call this thing? I don’t know.. Merkicide? Pax were instructed to line up along the first white line in the parking lot.
This is kind of like a Jack Webb but different, broad jump to the first line execute 1 merkin run back to start. Broad jump to the second line execute 2 merkins run back. Repeat until all pax have reached the end. In our case this was up to 11.
10 count from Snowflake
Mosey up to Mt. Midoriama and head to the bottom of the steps.
Ascend the big steps executing a box jump between each step and 1 bench dip, add one bench dip with every step until all pax have reached the top. In our case that was 18 bench dips at the top.
Mosey to the Loveshack for a little 4MOM
Countorama
Nameorama
Welcome again to Cooter from Johnson City.
BOM
Angus Out
Bighill and the Bearpee
Conditions
cold snap – 38 degrees
Welcome and Disclaimer executed outside the park while we waited for Redbank’s Finest to come and open the gates. YHC made sure to cover all the points well for our two FNGs, looked like the were ready to go.
The Thang
Eight pax executed a circuit of merkins, SSH, and Burpees to get the blood flowin’ on this cold April morning.
Stretch-o-rama / COP
About 7:15 am still outside the gate we continued into our stretchorama. The show must go on. Each held for a 20 second count. Deep breaths in between to get our minds right.
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
Begin the COP
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
Halfway through COP Redbank’s Finest rolls up, let the games begin. We proceeded to mosey around the AO and wind up at the bottom of Big Hill. Run to the top of the hill to finish up COP.
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Take a long mosey around the AO and wind up back at the bottom of Big Hill. Run to the top.
Bearpees across the Big Field
The Bearpees are long lost cousins to the Burpeedans and suck equally. Line up across a field or parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward. Once PAX get to other side, rinse and repeat adding another Burpee, keeping the 1:4 ratio but only increasing the number of Burpees.
YHC attempted to demonstrate the Bearpee unsuccessfully the first few times. It is a hard one to get the hang of but once you do, it will most definitely suck. For today we stuck with the 1:4 and made it about halfway across the big field when YHC called an omaha. Hold plank and wait for the 6.
Mosey around to the rock pile.
Grab a rock for some curls. YHC called on Burner to relay the art of picking a rock. These PAX are starting to get it, Goldilocks rules apply.
– Top Curl x 5
– Bottom Curl x 5
– Full Curl x 10
Everyone puts their rocks down and moves two rocks to the right.
Repeat, this time called by Burner.
Move Three rocks to the right.
Repeat, this time called by Pro.
Move Two rocks to right, now you should be back at your rock.
Repeat, called by YHC
Head to the bottom of the Big Hill, sprint to the top. Jailbreak to the Top Gazebo.
6MOM
Countorama
Nameorama
Welcome to FNG Timbo Pham aka Burgundy & Calvin Robinson aka Crockpot
If you get a chance to talk to these guys, you should. These pax were really bringin it this morning and YHC was impressed by their willingness to show up, work hard, and push themselves. Tclaps all around. Both are a great addition to our community.
BOM – Bless the biscuits.
Angus Out
Pappy Van La Porta
Conditions
60 degrees, perfect weather to excel.
Welcome and Disclaimer
Prosciutto did a drive by to let YHC know he was gonna be making a quick pit stop at Walgreens turns out it was closed. Welcome to FNG Thomas Hollar from Tallahassee.
The Thang
Four pax mosey down to The Great Hall beneath the bridge for a little COP.
COP under the bridge
– SSH x 20
– Annie x 15
– SSH x 20
– Merkin x 20
– Finkle Swing x 15
– SSH x 20
– Squat x 20
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
Dot Drills
Pax were instructed to find a square on the ground for Dot Drills. Basic idea is to jump from corner to corner performing an agility exercise similar to what is typically referred to as Dot Drills.
– Box x 15 (both feet)
– Box x 15 (each foot separately)
YHC remembered that 45 degree wall. Pax were prompted to execute 5 reps of the BTTW / Incline Merkin combo. Heck, Lets do 5 more.
The Main Event
Mosey back up to Mt. Midoriama for a little action on the hill.
BAMBIS
Not to be confused with that wimpy deer. This routine is performed similar to the BLIMP by performing an exercise for each letter and increase reps each time. This morning we are gonna run up and down Mt. Midoriama between each exercise.
Burpees x 10
Angle Grinder x 15
Merkin x 20
Bench Dip x 25
Prosciutto imparted to us the great intelligence of his old grandpappy van la porta the great dutch italian wise man. “It doesn’t get easier, you just get stronger”. Thanks pappy.
Incline Merkin x 30
Squat x 35
Mosey back to the Loveshack for a quick Ring-o-Abs
Countorama
Nameorama
Welcome to FNG Thomas Hollar from Tallahassee, FL obviously since he’s a big ol Nole fan we decided to impart to him the name “Big Al”.
BOM
Angus Out
The Landfill
Conditions
60 degrees and balmy
Welcome and Disclaimer
The Thang
Three pax take a little mosey down to the dog park and up the biggest and steepest part of the hill. YHC wanted to test it out and see what it looked like. FTR it looks good, YHC will be using this in the future.
Stretch-o-rama / COP
Settled on the crest of the hill overlooking what we have dubbed our newest AO “The Landfill”. As the fog was starting to break and the sun was starting to rise we stopped to get stretched. Each held for a 20 second count. Deep breaths in between to get our minds right.
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
Mosey down to the lower pavilion for a bit of COP.
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
We started the next around of warm ups by performing each exercises at each light post jogging in between. This is about the time that ChuckE showed up, late as usual.
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Mosey straight up the big hill for the main event.
Big Hill Big Field B.L.I.M.P.S.
The Big Field takes your average BLIMPS and injects a whole lotta runnin’. PAX run a full field suicide sprint and a half field suicide sprint between each exercise. YHC was feelin a bit squirrelly and originally intended to for it to be executed on the big hill. An Omaha was called and the Big Field was more appropriate
– Burpees x 10
– Lunges x 15
– Imperial Walkers x 20
– Merkins x 25
– Plank Jacks x 30
– Squat x 35
YHC instructed to hold plank on the far end so PAX could reconvene for the next exercise.
Mosey down and around to the lower gazebo where YHC requested Gus to lead us in his Dip & Squat routine.
YHC instructed pax to mosey to the rock pile. We take pride in our new AO and we hope to help maintain it as best as we can. Quite a few rocks had been displaced from there appropriate location. Pax were instructed to help them find there way back at a brisk pace, a little bit workout and a little bit clean up.
Mosey to the Top Gazebo for a little 6MOM
Countorama
Nameorama
BOM
Angus Out
Gross Pi
Conditions
40 Degrees, windy, and wet.
Welcome and Disclaimer
The Thang
Two Pax take a long mosey down to the Blue Rhino and head back up the river when they were boarded by a lost and wandering pax. Glad you could make it Gus.
COP under the bridge
– SSH x 20
– Annie x 15
– SSH x 20
– Merkin x 20
– Finkle Swing x 15
– SSH x 20
– Squat x 20
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
Dot Drills
Pax were instructed to find a square on the ground for Dot Drills. Basic idea is to jump from corner to corner performing an agility exercise similar to what is typically referred to as Dot Drills.
– Box x 15 (both feet)
– Box x 15 (each foot separately)
The Main Event
Gross Pi
The beauty of this is you can crank it up or ratchet it down depending on what kind of pain you want to inflict. Today, we picked 12 exercises and did 26 reps of each. 12×26 = eeeeh about 314 (pi, right?).
Round 1
Diamond Merkin, Squat, LBC, Run to end of the strip on the bridge
Round 2
Merkin, Jump Squat, American Hammer, Run
Round 3
Wide Merkin, Lunge, Big Boy Sit Up, Run
Round 4
Angle Grinder, Jump Lunges, LBC, Run
5 Burpees just for fun
YHC spotted a particularly unique 45 degree wall. It posed an interesting opportunity to do a savage combination between an incline merkin and BTTW. YHC prompted Pax to try 5 reps. It was interesting enough for YHC to spur the Pax to try 5 more.
Mosey back to the Loveshack for a quick 6MOM
Countorama
Nameorama
BOM
Angus Out
Bring on the BAMBAM
Conditions
35 Degrees, a wee chilly.
Welcome and Disclaimer
The Thang
Four Pax mosey down to the dry ground beneath the bridge.
COP under the bridge
– SSH x 20
– Annie x 15
(Meet Annie. She is a humble little orphan that greets you with a big smile and leaves the Pax crying in pain. To Perform, Pax holds plank position while making a circular ground scrubbing motion with one hand. Can also perform Big Annies or Little Annies, think LAC while in plank)
– SSH x 20
– Merkin x 20
– Finkle Swing x 15
(Meet the Finkle Swing, named for the infamous kicker “Ray FInkle” it is said that this was the stretch that lost him the big game. Pax swings one leg at a time back and forth to warm up those hips.)
– SSH x 20
– Squat x 20
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
Dot Drills
Pax were instructed to find a square on the ground for Dot Drills. Basic idea is to jump from corner to corner performing an agility exercise similar to what is typically referred to as Dot Drills.
– Box x 20 (both feet)
– Box x 20 (each foot separately)
The BAMBAM
The two legendary waves of beatdown coming straight from the depths of the gloom.
BAM #1:
For this round each exercise is preceded by box jumps from the swamp all the way up to the top of the steps, YHC estimates about 20 big box jumps.
– Burpees x 10
– Ass Kickers x 15
– Merkins x 20
BAM #2
For this round each exercise is preceded by a sprint up the Agrocrag and back down.
– Bench Dips x 25
– Angle Grinders x 30
(Meet Angle Grinder, also known as The Plank Knee Touch. Starting in plank position angle your body up while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. )
– Monkey Humpers x 35
Mosey back to the Loveshack for Ring of Aborama
Countorama
Nameorama
BOM
Angus Out
Leg Bustin’ Super 21
Conditions
27 Degrees and frosty
Welcome and Disclaimer
The Thang
Two pax made their way down the river bank for a little pre warm up stretch.
Stretch-o-rama / COP
Each stretch held for a 20 count to get the muscles loose
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
As we started to get moving ChuckE and Burner mosey up crusty eyed and ready to work hard.
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Mosey to the big field next to the boat ramp.
Leg Bustin’ Super 21
Super 21: Do 1 exercise followed by 1 of a different exercise; 2 / 2; 3 / 3, etc., etc. ……. up to 21 of exercise1/ 21 of exercise2 (total of 231 a piece). To make things a bit more difficult we added an approximate 50 – 100 yard sprint between each repetition.
Exercises utilized for this round of super 21:
– Squat Jumps
– Lunges
Mosey over to the rock pile a quick arm circuit after our legs were blown to bits. The pax were instructed to pick a rock.
– 5 bottom curls
– 5 top curls
– 10 fulls curls
– 20 Merkins
Rotate around the circle now using your neighbors carefully chosen rock, this keeps the pax honest and hard working.
repeat until you feel like moving on.
Mosey to the Gazebo
Ring of Mary
Countorama
Nameorama
BOM
Angus Out