Donuts for Gas Man

9 men posted in the gloom to send off Gas Man

Clear, calm, crisp 17°

Wapner

Maestro

IM

Crabbypo

Gas Man

Daisy

Piper

Popeye

Jay-Z ( QIC)

**Warmup

Back and shoulder stretch
Shoulder pretzels IC x20
Hand release merkins IC x10
Sprinklers IC x15
Olive Oyl tweakers IC x15
Hand release merkins IC x10
Tempo squats IC x10
Calf stretches
Motivator from 8

**Thang

G orilla Humpers ICx15

A ir Squared ICx25

S umo Jump Squats x10 OYO

M erkin Mania 5 reps of the following: diamond, regular, wide, crucible, staggered, staggered, tempo, hand release

A iken Legs (20 squats, 20 jump squats, 20 lunges, 20 jump lunges)

N ot So Lazy Boys

The Donut Drop (ring of fire, prisoner burpees in the middle) ring of fire exercises were as follows:

Merkin

Squats

LBC

Monkey humper

Hand release merkins

Lunges

Wide merkins

American hammer

Dolly

**Mary

Heal touches in V-sit ICx20

Crunchy frogs ICx10

Captain Thor up to 5:20 (Big boys, American hammer)

15 second v-sit hold

**Moleskin

The “fun” that was promised started with the presentation of the donut hat for Gas Man. Unfortunately, the fun ended there too. A really good workout for a Saturday. Lots of laughs at coffeeteria. It was suggested that maybe yours truly uses too much sugar in my coffee. Maybe I should provide my own next time. Gas Man didn’t disappoint as Hoops was unable to fit all of his food on one plate! We all wish Gas Man the best and look forward to his return. It is hoped that he will be able to compete with Piper. Time will tell. Good luck, Gas Man and Godspeed.

Farmer carry…..at the farm

8 men posted INDOORS due to dangerous wind chills.

Outside: a cool, crisp -12° with -37° wind chill

Inside: a comfortable 57° and no wind

Wapner

Maestro

Popeye

Crabbypo

Daisy

Pew pew

Piper

Jay-z (QIC)

**Warmup

5 laps around shop

Abe Vigodas ICX10

Shoulder pretzels ICx15

Grass pickers ICx15

Cherry pickers ICX15

Tempo squats

5 laps

**Thang #1

New routine called “Ascending circle of pain”

PAX formed a circle performing SSH

One PAX at a time left the circle and did a farmer carry up and down the stairs

SSH continues until all PAX have ascended the stairs. (100 SSH IC completed)

Second round PAX performed monkey humpers in a ring of fire format. The ring continued until all PAX had ascended the stairs in farmer carry.

**Thang #2

Lunge walk back and forth

10 jump squats at one end and 1 merkin with a block on back and 1 skull crusher at the other end

Down to 1 and up to 10

Farmer carry back and forth

1 block curl at one end and 10 block squats at the other end

Made it to 3 and 8

**Mary

Flutter kicks ICX20

5 absolution

Pickle pounder ICX10

Pickle pointer ICX10

**Moleskin

PAX were very dedicated to making themselves better today. -37° wind chills makes the fartsack even more glorious, however, 8 of us got our butts out of bed to better ourselves. It seemed like cheating by working out inside, but was definitely the smart choice. It’s brutal outside. Seemed a little different with the lights on. We all seem a little more “fit” in the dark! ….except Piper, of course. If this ever happens again, Jay-Z promises to cook breakfast following the beat down.

100 days of school

10 men posted in the rain. 38°

Wapner

Huffy

IM

Crabbypo

Gas Man

Pew Pew

Piper

Popeye

Maestro

Jay-Z (QIC)

**Warmup

Mosey to the shelter

Grass pickers ICx15

Finkle swings x10 each leg

Nipple tweakers ICx15

Smurf Jacks ICX10

Willie Mays Hays

LBAC ICX10 forward and backward

**Thang

50 squats

Jog to restrooms and back

50 squats

Jog to restrooms and back

50 Air Squared (Sit in air chair, overhead clap)

Jog to restrooms and back

50 Air Squared

Jog to restrooms and back

50 LBC

Jog to restrooms and back

50 LBC

Jog to restrooms and back

50 step ups (25 each leg)

Jog to restrooms and back

50 step ups

Jog to restrooms and back

25 incline merkin/25 dips

Jog to restrooms and back

25 incline merkin/25 dips

Jog to restrooms

**Mary

8 rounds of Laney Lou

**Moleskin

The mosey to the shelter house proved to be more treacherous than anticipated and resulted in soaked feet before stretching. This also resulted in a modification by the Q as we found one sidewalk that was free of ice. Overall a good mix of aerobic and strength exercises. Seemed a bit repetitious as pointed out by one mouthy PAX. The 38° temps made for a nice change, but the rain added a suck factor. Wet feet by all may make a run on boot (not boob) dryers at Rural King.

Post holiday conditioning

10 men posted in 42° breezy air

Crabbypo

Popeye

Bambi

Wapner

Pee Pew

IM

Daisy

Maestro

Zach Miller (FNG)

Jay-z (QIC)

**Warmup

Maestro Lap

Grass pickers ICx15

Motivator from 8

Abe Vigodas ICX10

Moroccan night club ICx15

Tempo squats ICX10

Sprinklers ICx10

**Thang

Mosey to happy place

10 jump squat holds pyramid to 1

10 merkin plank holds pyramid to 1

Mosey to basketball court

“Around the floors”

Each exercise performed along each sideline down the court and back

Criss cross the sideline

Studder step zig zag

Reverse pivot zig zag

Karaoke

Drifting (defensive shuffle)

Back pedal

Sprint

Mosey to shelter house

100 overheard claps

50 squats

50 LBC

100 SSH

One stair burpee lap

**Mary

Flutter kicks ICX20

Pickle pointer ICx15

Pickle pounder ICx15

American hammer ICX10

**Moleskin

We welcomed our first FNG of 2019, Zach Miller. Nice work by Popeye for putting him in an Emotional Headlock. Let’s keep the EHing going! The jump squat holds proved to be a lot of fun and something we hadn’t done in a while. It was discovered that when the Q says “In honor of…” something not so fun is coming. QIC apparently brought the heat as he was called a derogatory name after suggesting 100 SSH. It was great to see so many PAX in attendance. Keep up the good work.

12 Days of Christmas

8 men posted in 28° weather on Christmas Eve

Crabbypo

Wapner

IM

Bambi

Daisy

Gas man

Pew pew

Jay-z (QIC)

**Warmup

Maestro Lap

Grass pickers ICx15

Sprinklers ICx15

SSH ICX20

Abe Vigodas ICX10

Tempo merkins ICX10

**Thang

12 days of Christmas took place on the tennis courts. 6 courts with each half of the court representing a day. We started on the first day, proceded to the second day and the back to the first. Just like the song, we jogged to the 3rd day and then did day 2 and 1 again. You get the pattern…..The exercises were as follows:

Day 1: Crowd pleaser and a lunge on each leg

Day 2: Mountain climbers

Day 3: Absolution

Day 4: Plank jacks

Day 5: Burpees

Day 6: Mike Tyson

Day 7: Floyd Mayweather

Day 8: Crab Jack’s

Day 9: American hammer

Day 10: Merkins

Day 11: One legged squats

Day 12: Squats

We completed 10 days and then started at day 12 and worked our way through due to time. Mary was skipped and COT was completed on the tennis court.

**Moleskin

Spirits were high and lots of laughter started out our morning. That mood quickly changed to grumbling and silence after about day 5. The only thing keeping us going was visions of coffeeteria dancing in our heads. In true coffeeteria fashion, Gas Man nearly ate his weight in food. Good 2nd F as always. We missed all of the fartsackers and those who were called out to work. Merry Christmas to all and to all a good workout

Festival of Lights

9 PAX braved the 21° weather for a Festival of lights tour.

CrabbyPo

Wapner

Maestro

IM

Porkchop

Daisy

Pew pew

Piper

Jay-Z (QIC)

**Warmup

Maestro Lap

Grass pickers ICx15

SSH ICX20

Abe Vigodas ICX10

Moroccan night club ICx15

Sprinklers ICx10

Overhead claps ICX10

Tempo squats ICX10

**Thang

PAX began at the start of the Festival of Lights at the park.

We went on a mosey through the path the cars take.

We first stopped at each of the 12 days of Christmas and did the corresponding number of merkins.

From that point on we were looking for 4 things….

Animated lights=5 Absolution

Santa=25 SSH

Snow flake=Fire drill (PAX chop their feet, on Qs command we drop, roll to right, do a merkin, roll to left, do a merkin, back up)

Tree of the fake variety=2 Tony Hawk burpees (on the jump at the end do a 360° in the air)

A special stop was made along the way…..pickle pounders under the blue balls

**Mary

LBC ICX25

Side leg lifts ICX10 each leg

Pickle pointer ICX10

Crab humper ICX10

Flutter kicks ICX20

**Moleskin

SILENCE as we worked our way to the beginning of the Festival of Lights. The anticipation of what the Q had planned was overwhelming. Lol This workout proved to be more strenuous than anticipated but the time went fast and it was a nice change of pace. It was very obvious that there are more animated light displays than anything else. Lots of Absolutions were completed. See you all Wednesday.

Tower of Terror….again

7 men posted in calm 34° weather.

Wapner

Humdinger

Maestro

Gasman

Pew pew

Popeye

Jay-Z (QIC)

**Warmup

Grass pickers ICx15

Abe Vigodas ICX10

Shoulder pretzels in front ICx10

Shoulder pretzels in back ICX10

Nipple tweakers ICx15

Tempo squats ICX10

Tempo merkins ICX10

**Thang

Tower of terror

You know the drill!

**Mary

LBC ICX30

Flutter kicks ICx15

Pickle pointer ICx15

Hello Dolly ICx15

45 second plank hold

**Moleskin

Several virgin tower of terror participants. As usual, it did not disappoint. Around 10.5 rounds were completed which is about normal. It was mentioned that Mary should probably take place at the Nativity with the Virgin Mary. So….that’s what we did. Good workout with perfect weather. See everyone Monday.