Johnny Mnemonic

28 degrees cold and windy at the hill. 6 PAX posted from only 3 cars. New world record. Headlock Knee High, Logger, Marshall, State, and Wolverine.

Warm-O-Rama:

Invisible Jump Ropes: 20 x 3 in Cadence

Tex Rex Taps: 20 x 3 in Cadence

Side Straddle Hops: 20 in Cadence

On your invisible ropes again: 20 x 3 in Cadence

 

Thang:

Johnny Mnemonic

Q has a hard time remembering OYO exercises so he made up a mnemonic to remember this one. It’s kind of a Death Star Lite. On the basketball court, start in the center ring (middle). Move out to an edge, then back to the middle, then rotate. Exercises at each station:

Mericans in the Middle: 10

Burpees in the Back: 5

Climbers in the corners (Mountain Climbers): 20

Get out of the fart sack (jump squats at the sidelines): 10

Finish when you complete the circuit. High plan ’til everybody’s done

 

Fatty McGee’s Stairs

Being a fan of Adam Sandler in the 90’s, this one is dedicated to the beloved Fatty McGee character, who insisted on taking the stairs even though it made him hyperventilate.

Bear crawl up the stairs

Pull ups on the rails

Decline Mericans at the top of the stairs

Red Headed Step Mericans at the bottom (inclines)

 

Moleskin:

For my 3rd Q, I wanted to incorporate a little more of my Title Boxing days, so added the invisible jump rope and the T-Rex taps (jab punches).

Clubber Lang

8 PAX posted to shadowbox in the sleet

WARM UP
Cross leg standing stretches
Grass Pickers x15
Tricep Stretches
Sidestraddle Hops x20

THANG
Mosey to Bridge

  • Shadow Boxing:
  • Jab: x30
  • Jab Cross: x30
  • Jab Cross Hook: x30
  • Jab Cross Hook Body Blow: x30
  • Jab: x40
  • Jab Cross Hook Body Blow: x50

MARY

  • Squats x20
  • LBCs x20
  • Carrot sit ups x20
  • Lunges x20
  • Chuck Norris ‘Mericans: As many as you can do in one minute (How many mericans can Chuck Norris do? All of them.)

It was fun to get back into boxing. Morning was cold with some iced rain.

Tunes to Toughen Up To

PAX Posting:

Cornwallis

Kneehigh

Woodchuck

Marshall (Q)

 

Pre-Workout Ruck:

Marshall

Cornwallis

Kneehigh

 

Warmup:

Windmills in Cadence

Side Straddle Hops

Mosey to Basketball Court

 

Thang:

All exercises go for the duration of a song playing on the BT speaker at half-court

Ring of Fire: Rotate around court, 10 Mericans, 10 LBCs at each position around the perimeter (Corners, Baselines) Song: “Ring of Fire” by Johnny Cash

21: Back and forth from sideline to sideline. Do any combination of Merican and LBCs that add up to 21. Song: “21” by the Eagles

Bodies Hit the Floor: Plank with Donkey kicks. 4 Mericans every time the song says 1,2,3,4 Song: “Bodies” by The Drowning Pool

Carolina Special: Mericans at the baseline, run to other baseline, do Carolina DryDocks. Song: “Gone to Carolina” by The Sanderlings

Thunderstruck Motivator: Motivator modified to just a bunch of ones. Song: “Thunderstruck” by AC/DC

Baba O’Riley: Imperial Walkers for the duration of Baba O’Riley by The Who. That was just too many Imperial Walkers so we stopped about halfway.

Belching: Suicides with burpees. Song: “Sweet Child O’ Mine” by Guns N’ Roses

Tubthumping: Inspired by Black Cat 1 year anniversary and IM.  Burpee every time the song says “I get knocked down”. Song: “Tubthumping” by Chumbawumba

 

Mary:

Morning/Evening to the tune of “White and Nerdy” by Weird  Al Yankovic. Up or down every time you hear the phrase “white and nerdy”.

 

Post Workout Coffee:

PAX were joined by Brickyard and Swayzee

How to Fitness Court Without a Fitness Court

NFC-crop

7 men posted at the swamp. Sunny and warm morning.

Cornwallis

Pillows

Brickyard

Marshall

Kneehigh

Zamboni

Pop

**Warmup

Abe Vigodas ICx10

Imperial Walkers ICx10

Motivator from Seven

**Thang

Simulated Fitness Court Workout : 7 categories, 3 exercises per category

  1. Core: Low plank 60 seconds, Slow windshield wipers ICx15, Modified mountain climbers (Jingle balls?) IC x15
  2. Squat: Regular Squats ICx15, Step up squats with park benches x15, Jump Squats IC x10
  3. Push: Mericans ICx15, Incline Mericans on benches x15, Decline Mericans on benches x15
  4. Lunge: This was more difficult without the step ups at the fitness court, so we had to pretend we had them and probably looked a little silly. Side lunges: Go across the middle of the basketball court and back. Step up lunges: Improvised with high knee jog around perimeter of court. Mumblechatter called this many names, like Bambi, Kneehighs, Minefield.
  5. Pull: Over to the playground for pullups. 3 sets of standup side pulls, or regular vertical pulls, depending on level of manliness.
  6. Agility: Both feet hops in square pattern ICx4, Hopscotch (legs wide, legs in, repeat to end of concrete and come back twice), Burpees x5
  7. Bend: Ball grabbers (Reach down to ground with one hand while lifting opposite foot) ICx10,

Mosey back to meet point

**Mary

Morning/Night  ICx15

LBC ICx20

On your 6 Leg stretches, 30 seconds each leg

Groin Grinders 30 seconds

COT

**Moleskin

My first Q. Heard about the Fitness court in Westfield from Pawnee, so I worked out there a few times. It has an app to show how to do the exercises so I thought that would be a good way to get a full body workout. It was a challenge to modify the workout for The Swamp, but fun.

We saw Meditation Man again at the playground and invited him to join us, but he only spoke Chinese and couldn’t communicate.

Mumblechatter turned out some funny jokes along the way. Kneehigh coined the term “Smellhole” for the COT, so it smelled like the guys got their money’s worth.

More info on the Fitness Courts here.