Tribute to 41

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7 PAX posted this morning in the frozen gloom.  Temperature was a very chilly 11 degrees. A lot of Microflexing at the start.

Jay-Z

Piper

Pew Pew

Popeye

Wapner

IM

CrabbyPO (QIC)

WARM UP 

Reverse Maestro Lap

Moroccan Night Club IC X 20

Grass Pickers IC x 20

Arm and leg streching

LBAC IC X 20 Forward and Backward

Monkey Humpers OYO X 10

Mosey to the Lighted Tunnel

Side Straddle Hops – OYO X 41

THANG – “Elevens @ 11 degrees” – Piper

Pax started at the far end of the lighted tunnel and completed 1 Iron Cross, Hillbilly Walkers through the tunnel, 10 WWII sit ups, and then Hillbilly Walkers back through the tunnel.  Repeated the exercises adding / subtracting reps until Pax achieved 10 Iron Cross and 1 WWII Sit ups.

Mosey to the flag.

MARY

LBC’s IC X 25

Flutter Kicks IC X 25

Pickle Pounders IC X 20

LBC’s IC X 25

Flutter Kicks IC X 25

Moleskin: 

Given the events of the week, YHC decided that today would be a good time for a tribute workout for George H.W. Bush, 41.  Pax paid homage to 41’s military service with the WWII sit ups and the Iron Cross (symbolizing the Distinguished Flying Cross 41 was awarded while in the Navy.)  Some mumble chatter about hillbilly walker beat-down which YHC is already feeling.  It should be noted that when properly layered, gas travels upward and escapes around your head.  Also note that a frozen car door key hole can be thawed out by a Jay-Z french kiss.  Ask Jay-Z for the details.

10, 20, 30 for 30

A brisk 28 degrees in the Gloom saw 8 Pax post. Popeye-Q, Wapner, Piper, Crabby Po, Jay Z, Bambi and Maestro.

Warm up:

Maestro Lap, grass pickers, leg stretches (oyo), shoulder pretzels front and back, nipple tweakers, and Motivator from 8.

Thang:

Mosey to playground

10 pull-ups or swing Tyson’s

Run to bathrooms: 20 dips

Run to shelter house: 30 tempo squats

Run to the road: 30 LBC

Run to playground

Rinse and repeat

Mary: 30 Freddie Mercury’s

Hold plank 30 seconds

Mumble chatter

Not much talk early. Complaining started about how cold the wind was by the shelter house after lap 1. After lap 3 thinks started to suck. We managed to get 6 laps in and just enough time for a short Mary Session. Already looking forward to Friday.

12/4/2018 Cosmo’s Variety Show

We’re not pros, nor responsible (me, F3, Northview)…pace yourself, modify as needed.

Warm up

Combo warm up, 3 rounds moving through all exercises, accelerating each round (reps reduced each round)

SSH x 15 IC

Power SSH x 15 IC

High Knees x 15 IC

Front Kick (running) x 15 IC

Stretch

The Thang

Mosey to the end of the parking lot

Burpee Ladder in the parking lot

Mosey to Bear Crawl Bridge

Bear Crawl Ladder – 3 rounds – exercises, bear crawl, wall sits

Round 1

Merkins x 10 IC

Bear Crawl to porch

Wall Sits – 1 minute

Round 2

Merkins x 10 IC

Flutter Kicks x 20 IC

Bear Crawl to porch

Wall sit – 1 minute with 30 sec overhead claps

Round 3

Merkins x 10 IC

Flutter Kicks x 20 IC

Speed Squats x 10 IC

Bear Crawl to porch

Wall sit – 1 minute with 25 sec overhead claps, 25 sec Moroccan Nightclubs

Mosey to car

Mary (4 minutes)

LBCs

Low Dolly

Rosalita

High Flutterkicks

Moleskin

32 and cloudy, with a little ice

PAX:  Headlock, PVC, Cornwallis, State, Wolverine, DC, Cosmo (Q)

Possibly a bit easier beat down today a Q is still recovering from being under the weather for over a week.  Good workout though.  Q brought up the rear in the Burpee Ladder (no surprise there) and everyone got a good workout bear crawling and wall sitting.  Mumblechatter was a bit light today as most were taking it easy on the Q….or maybe Q couldn’t hear trying to keep up…either way, everyone put out a strong effort in the colder weather.

There were some obvious PAX out today…we missed them…hoping they are able to return to the beat downs soon.

Always a privilege,

Cosmo

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.

Moist Four Corners

34° light rain, very sloppy

8 PAX posted

CrabbyPO

Piper

Wapner

Bambi

Humdinger

Popeye

Maestro

Jay-Z (QIC)

**Warmup

Maestro Lap

Grass pickers ICx15

Sprinklers ICx15

Finkle swings x10

Crab cake ICX10

Willie May’s Hays

Motivator from 8

Mosey to the tip for Jack’s

28 crab Jack’s and 28 plank Jack’s

**Thang

4 corners

10 burpees at first corner

10 burpees + 20 groiners at 2nd

Added 30 lunges each leg at 3rd

Added 40 squats at 4th

Mosey to shelter

10 incline merkins

10 decline merkins

10 abyss merkins

10 squerkins

Mosey to flag

**Mary

6 Absolution

LBC ICX20

Windshield wipers ICX10

Laney Lou x3

**Moleskin

Little breezy today but more mumble about ponding water. It was wisely mentioned not to follow the lighted path on Wednesday after it freezes. We all got some pretty wet socks today. QIC was unaware of the amount of standing water on what started out as a pretty path to run on. Good workout. Nice to see Bambi and Maestro back from injury.

A Frolic in the Park! (Charles Bronson Style.)

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6 PAX posted this morning in the glorious gloom.  Temperature was decent. A little chill.

Jay-Z

Piper

Pew Pew

IM

Wapner

CrabbyPO (QIC)

WARM UP 

Shoulder Pretzels IC X 15

Grass Pickers IC X 15

Arm and Leg General Stretching

Monkey Humpers IC X 10

Mosey

THANG – Charles Bronson  

PAX ended the mosey on the far side of the frolic tunnel of lights.  PAX performed and exercise and then ran to far end through tunnel of lights to the grass.  At the grass PAX army crawled, bear crawled, or crab walk for about 10 yards.  PAX then  walked back and R&R with next exercise.  Exercises: 50 SSH’s, 50 Merkins, 50 burpees, 50 LBC’s, and finish with 50 Jump Squats.

Kill some time Mosey to the flag.

MARY

Absolution OYO X 10

Pickle Pounders IC X 15

Flutter Kicks IC X 25

Donkey Kick OYO X 10

Plank Hold.

Moleskin: 

BlackCat was all lit up this morning.  Which means it was time to frolic in the lights.  Some mumble about the quantity of burpees but all pax prevailed and conquered the workout.  It should be noted Jay-Z did beat Piper in a foot race (once).  A closing thought to ponder.  Would Charles Bronson frolic in the park in the lights?

11/20/2018 Cosmo’s Turkey Gumby

We’re not pros, nor responsible (me, F3, Northview)…pace yourself, modify as needed.

Warm up

SSH x 29 IC (Q can’t count)

High Knees x 20 IC

Arm Circles, Front & Back

The Thang

Leg Blasters (from 10 staying with 10 count for Al Gore’s, until 3….long story, Q still can’t count)

Black Snake around parking lot

Merkin/Arm Balance Pyramid from 5, 10 count Arm Balances

Mosey to second spot

Core Pyramid

C-Sit

Leg Lifts 3 Positions with 10 flutter kicks at each level

Leg Lifts 3 positions with 10 dollies at each level

Stretch Sequence (feet to shoulders)

Breathing, runners stretch, groin stretches, quads, calves, arms, back

Slowsy to the cars

COT

Moleskin

35 F ish and soggy

PAX:  Headlock, Zamboni, PVC, Cornwallis, State, Beefsteak (former FNG), Marshal, Knee High, Logger, Woodchuck, Catfish (Down Range), DC Cosmo (Q)

A little bit tougher Gumby today (at Zamboni’s request), but turned out very well for all.  Mumble chatter was AWESOME…mostly focused on the Qs inability to count appropriately and remember L/R (#respect I suppose).  Q got some revenge with ‘forgetting’ the count on a few balance moves, breaking out C-sit and jousting with others in the group.  Great fun had by all.

Serious note:  Zamboni shared/reminded the group that this is FIRST a MEN’S group and not a FITNESS group…great reminder to strive for those “iron on iron” relationships moving forward.  Catfish brought some wisdom to use rucking for this purpose…great combo idea.

THANKS Zamboni for the insight….let’s all get to work on this as a group….it will make us better!

Nice work today men.

Safe travels for those on the road…Happy Thanksgiving to everyone.

Always a privilege,

Cosmo