Today we celebrated the life and wrestling lore of none other than the Macho Man Randy Savage. Though we didn’t get to nearly as much as YHC had planned, we had a raucous group of PAX making noise all throughout the neighborhood we should be quiet in. But that’s the way the Macho Man lived…insane in the brain, flamboyant, say it if you want to, and badass to the core!
FNG’s: none
Warm Up: Good Mornings x10 IC, 10 Burpees OYO, a mosey down into the hood, and we all know that the Macho Man could party like a rock star so…Moroccan Nightclubs IC x10. Finished with a mosey to the final cul-de-sac.
The Workout: So Macho Man’s first famous feuds were with Tito Santana and Ricky “The Dragon” Steamboat. Back then, the Macho Man was smaller, high-flying, and faster. We circled up for a fast-feet/up-down progression for about 3 minutes.
We then remembered Miss Elizabeth, such an important part of the Macho Man journey, with Pickle Pounders x20 IC and Hello Dollys x15 IC.
PAX were instructed to return up the hill stopping at every “rope” (intersection) for some exercises, because Macho Man was never afraid to go to the top rope. Street 1: Star Jumps x15, Street 2: Squat Jumps x15, Street 3: Prisoner Squats x15, Street 4: The Top Rope, 15 Burpees OYO. Finished with 15 SSH IC before exiting the hood to go to church.
At the church parking lot, we referenced yet another famous feud with The Ultimate Warrior. If you remember, whenever the Ultimate Warrior would start his “comeback” in any match he would do something like an “airpress to the spirits” or whatever. So we did Jack Webb’s 1:3 ratio up to 5.
Now how did the Warrior always enter the ring? Running. Split PAX into 2 groups. 1 Group would Indian Run around the U at the church, while the other group did a suicide sprint to a series of 6 cones. Then, groups switched roles.
We did not forget that weird period where Macho was all in to Queen Sherri. Homer to Marge x 20 IC.
A quick mosey over to the rock pile for a reminder that Macho Man had also joined forces with, then split with Hulk Hogan…the largest pythons in the world baby! Curls for the Girls x 30.
Macho Man also got married to Miss Elizabeth shortly after the feud with Hogan. A famous scene unfolded in the WWF ring with the Macho lifting up Miss Elizabeth over his shoulders. Alternating Lunges IC x20, Overhead alternating presses with rocks x 20IC.
Unfortunately, YHC started running out of time here. But we didn’t want to forget that Macho Man got SWOLE!!!! in his later years of wrestling. Hand Release Merkins x 20. We finished with a mosey back to the flag.
Mary: 10 Burpees OYO upon return. Then, the entrance song for the Macho Man, Pomp and Circumstance, guided us for 4 minutes through a plank-o-rama, finishing with 20 Good Mornings. Have a Macho Day…Dig It!!!
Announcements: It’s on! May Monthly Challenge is live tomorrow.
T-Claps (Recognition):
Prayer: POTS son, going into the Air Force. Police around our country, Delaware Cop and family after tragic incidents. Truth in Nature (Roger Roger), a ministry for boys without fathers/dads. Gillette and shoulder surgery healing, as he walked up to the COT toward the end. YHC took us out!
Gashers at Paradise City
/in Paradise City /QIC: DawgpoundPAX: 187, Bondo, Dawgpound, Lipstick
EC:Dawgpound Lipstick
FNGs:Nope
Warm Up:
We made are way to the second field. We didn’t want Frisbee taking the second field. I had already setup the timer for today’s Gashers.
We stopped at each corner of the field for the following.
Corner 1:
Side Straddle Hop
Good Mornings
5 Burpees
Corner 2:
Fazio Arm Circles Forward and backwards
5 Burpees
Corner 3:
Imperial Marches
Hill Billies
5 Burpees
Corner 4:
Good Mornings
5 Burpees
Frankenstiens
We then headed to the bucket to explain what a Gasher is.
A Gather is across the width of the football field. Come back and repeat. A total of 212 yards. The soccer field is a bit wider. So the bucket was the turning back spot.
The Workout:
Started out with 10 Gashers. The goal one minute. For every pax that doesn’t make it back we had 1 Burpee. If you felt like it you could do Merkins, Squats or WWII until we ran again. We had 15 seconds to recover before we started the next gasher.
We then proceeded to do 4 corners. We did three laps around the field.
Corner 1: 5 Mickey Mouse Merkins
Corner 2: 10 Lunges
Corner 3: 10 Pickle Pounders
Corner 4: 5 Burpees
After we did three trips we went back to the Gashers. We did 2 more Gashers. The last one was for time.
Mary:
Homer to Marge
LBCs
Pickle Pounders
Announcements:
T-Claps (Recognition): To all Pax that stuck with me for the Gashers.
Prayer:
1st Monday Ultimate x2
/in Convergence, Mutiny, Red October /QIC: ShredderPAX: Banana Seat, Beer Pressure, Blue Hen, Bobby Boucher, Bobby Dall, Breach, Cowboy, Cupid, Dauber, Dumbo, Emeril, Frenchie, Humpty-Dumpty, Katniss, Kubota, Lipsync, Macho Nacho, Martini, Maybelline, Norm, Olaf, Pablo, Particle Board, Pumpkin Spice, Redenbacher, Short Cut, Shredder, Sketch, Snap, Wadfather, Wallaby, Warbucks, Yoshi
33 Pax showed up for Ultimate under the Ting lights. 2 FNGs and several Kotters.
FNGs:
Mike Synnott; Olaf (Curling with Dauber, Ice, Frozen, Elsa!?!, Olaf!)
MJ Salamanca; Beer Pressure (Macho Nacho’s neighbor, Shredder EHed after a couple beers, Peer Pressure, Beer Pressure).
Warm Up:
Light mix of SSH, Good Mornings, HBs, IWs, SFAC, and Squated Morrocan Night Clubs.
The Workout:
Pax counted off by 4 and split into two teams. 1s and 2s on field 1 and 3s and 4s on field 2 for F3 style Ultimate Frisbee. Every time the frisbee dropped Pax knocked out an exercise; merkins, burpees, squats, star jumps. The scoring team called out the penalty exercise, which both teams partook.
Mary:
A couple more Good Mornings to stretch us out.
Announcements: 2nd F Panera, May Challange, Bed Builds.
T-Claps (Recognition): Lots of EC this morning & several Kotters (welcome back).
Prayer: Injured and sick Pax, our country, Pax leadership in the community, and a selfish request from YHC for God to fix the media!
Brand New AO > Tequila Sunrise (F U-Turn)
/in Tequila Sunrise /QIC: NormPAX: 16-bit, Abe, Cowboy, Dauber, Finkle, Martini, Pablo, Venkman
FNGs: None
Warm Up:
SSH x20 IC
Daisy Pickers x10 IC
Frankensteins x10 IC
The Workout:
5+ miles (Great job picking up the 6!)
Announcements:
May Challenge
T-Claps (Recognition):
See above
Prayer:
Fumunga is a dad! Prayers for his wife and new baby and for rest.
Gump – recovering from Covid
Dads and 2.0s Back in Action
/in AO Post, Fellowship, Southwake Dads /QIC: UTIPAX: 16-bit, 187, Aurora, BatBelly, Batman, Bobby Boucher, Bronto, Cancun, Candyland, Cat Girl, Cowboy, Craggle, Dahmer, Dark Wing, Dawgpound, Double E, Emeril, Fanny Pack, Flower, Fonzie, Gingerhog, Golden Glove, Heatwave, Homerun, Joystick, LacesOut!, Linedrive, Lipstick, Martini, Mater, Midi, Norm, Pastel, Pikachu, Pumpkin Spice, Q*Bert, Rebel, Redenbacher, Scarecrow, Shimmer, Sketch, Slash, Swish, Tetanus, Twinkle Toes, Vader, Vumonth, Yoshi, Zookeeper
The elusive albino deer
/in U Turn /QIC: Full HousePAX: 187, Alpine, Aquaman, Bobby Boucher, Cancun, Dahmer, Dawgpound, Dumbo, Emeril, Fanny Pack, Full House, Katniss, Lipstick, Lipsync, M4L, Maybelline, McNugget, Nemo, Oboe, Pikachu, Pumpkin Spice, Redenbacher, Sassy, U.T.I, Vasoline, Yogurt, Yoshi
FNGs: none
Warm Up: SSH, IW, DP’s, Good morning
The Workout: 4 ruckers + a 2.0 took off for a 3 mile route and some weight based walking. 23 ran 5+ through the Springs this am, with a trip up Elm and a short jaunt on Johnson. A late pick up of Vasoline and a new route finally gave him the spotting of the elusive albino deer. Now the real question must be answered…what’s Vasoline searching for now? An albino racoon, possum, beaver? Nice work today gents!
Announcements: Still time to get in on the May event, see Fanny Pack for more details…must have 4 PAX to enter. Yogurt starting some new trail running, catch up with him for more details
Prayer: unspoken today
Sheepdog – TKD Conditioning.
/in Sheepdog /QIC: ShredderPAX: Big Ditch, Mr. Terrific, Norm, Shredder
4 HIM brought it this morning while working through some high intensity TKD Olympic training drills.
All 4 Hit the road for extra credit. Norm busted in with an 8:00 minute mile (before he knew what was on the menu.
Warm Up:
Light warm up lap
Side straddle hop
Sir Fozio Arm Circles (f&b)
Michael Phelps
Frankenstein
Good Mornings
Willie Mays Hayes
The Workout:
Pax started with a couple of light drills designed to loosen the hips with modified suicides. 1st round; knew raises down and then run back (each line). 2nd round; Front high lifts down to each line and run back. 3rd round; front kicks down to each line and run back.
Then Pax hit the curb and Traveled around the island
Next, we picked an intersection of two parking lot lines. Pick a + parking lot line. TKD stance jacks, with switching sides.
Curb travel, reverse.
Switch side, front kick drills.
4 corners, from kick drill. Basically Pax fires a front kick, turns 90 deg. and kicks, 90, kick, etc, to each direction in rapid succession.
Mary:
1 min. of LBCs.
Announcements:
May challenge. 3rd F opportunities, etc.
Prayer: Families, country, Mayor Sears health.
Emeril’s Rest Day
/in Crazy Ivan /QIC: Pumpkin SpicePAX: 16-bit, Dahmer, Dawgpound, Motor Boatin', Pumpkin Spice, Redenbacher, Warbucks
While Emeril took the day off in order to burst into the May challenge, 7 PAX got stronger swinging a kettle bell.
FNGs: None
Warm Up: Jog around the parking garage (high knees, butt kicks and side shuffle), good morning x10, sir fozio arm circles x10 forward and backwards, seal clap x10, overhead clap x10, daisy pickers x10
The Workout:
On my count: KB Curlsx5, KB Tricepsx5, Halosx5, Figure Eight x5, Shoulder Press x5, Swing High Pull x5
TABATA 45 sec on; 15 sec off
Switch exercise at halfway (23 sec) mark
ROUND ONE : 4X4 MINUTES
KB CURLS/TRICEPS
HALOS/FIGURE EIGHTS
SHOULDER PRESS R/L
SWING HIGH PULL R/L
REPEAT
On my count: Wonder Bra x5, Goblet Squat x5, Renigade Row x3, KB Swing x5, Snatch x3, Merkin on Bell x5
ROUND TWO: 4X4 MINUTES
WONDER BRA/GOBLET SQUAT
RENIGADE ROW R/L
KB SWING/SNATCH ALTERNATE
MERKIN ON THE BELL R/L
REPEAT
Mary: Good Morning x10
Announcements: See slack; May Challenge
T-Claps (Recognition): None
Prayer: Praise Motor Boatin’ coming out when he’s not a morning person. 16-bit’s ankle is healing well.
Tiger Blood/Travis Manion WOD 4/29
/in Speed Racer /QIC: BreachPAX: Breach, Cupid, Deadbolt, Deuce, Fram, LED, Lipstick, M4L, MadDog 2020, Mookie, POTS, Roger Roger, Sprinkler
13 men took on Tiger Blood for the 2021 Travis Manion Foundation Workout of the Day (Wod)
Warm Up: Mosey down to the track
The Workout: 29 squats with your weight implement of choice, run 400 meters, repeat 7 times
Mary: Quick message about TMF and the importance of carrying on the ethos of “If Not Me, Then Who”
Announcements: May Challenge in a few days
T-Claps (Recognition): FRAM for max effort during the workout.
Closed in Prayer:
Ooohhh Yeeeeaah!
/in KungPOW /QIC: Fanny PackPAX: Bobby Boucher, Bobby Dall, Breach, Deadbolt, DoubleD, Fanny Pack, Fram, Full House, HazMat, M4L, Mad Dog, Maybelline, Mookie, Pablo, Pikachu, POTS, Roger Roger, Yogurt
Today we celebrated the life and wrestling lore of none other than the Macho Man Randy Savage. Though we didn’t get to nearly as much as YHC had planned, we had a raucous group of PAX making noise all throughout the neighborhood we should be quiet in. But that’s the way the Macho Man lived…insane in the brain, flamboyant, say it if you want to, and badass to the core!
FNG’s: none
Warm Up: Good Mornings x10 IC, 10 Burpees OYO, a mosey down into the hood, and we all know that the Macho Man could party like a rock star so…Moroccan Nightclubs IC x10. Finished with a mosey to the final cul-de-sac.
The Workout: So Macho Man’s first famous feuds were with Tito Santana and Ricky “The Dragon” Steamboat. Back then, the Macho Man was smaller, high-flying, and faster. We circled up for a fast-feet/up-down progression for about 3 minutes.
We then remembered Miss Elizabeth, such an important part of the Macho Man journey, with Pickle Pounders x20 IC and Hello Dollys x15 IC.
PAX were instructed to return up the hill stopping at every “rope” (intersection) for some exercises, because Macho Man was never afraid to go to the top rope. Street 1: Star Jumps x15, Street 2: Squat Jumps x15, Street 3: Prisoner Squats x15, Street 4: The Top Rope, 15 Burpees OYO. Finished with 15 SSH IC before exiting the hood to go to church.
At the church parking lot, we referenced yet another famous feud with The Ultimate Warrior. If you remember, whenever the Ultimate Warrior would start his “comeback” in any match he would do something like an “airpress to the spirits” or whatever. So we did Jack Webb’s 1:3 ratio up to 5.
Now how did the Warrior always enter the ring? Running. Split PAX into 2 groups. 1 Group would Indian Run around the U at the church, while the other group did a suicide sprint to a series of 6 cones. Then, groups switched roles.
We did not forget that weird period where Macho was all in to Queen Sherri. Homer to Marge x 20 IC.
A quick mosey over to the rock pile for a reminder that Macho Man had also joined forces with, then split with Hulk Hogan…the largest pythons in the world baby! Curls for the Girls x 30.
Macho Man also got married to Miss Elizabeth shortly after the feud with Hogan. A famous scene unfolded in the WWF ring with the Macho lifting up Miss Elizabeth over his shoulders. Alternating Lunges IC x20, Overhead alternating presses with rocks x 20IC.
Unfortunately, YHC started running out of time here. But we didn’t want to forget that Macho Man got SWOLE!!!! in his later years of wrestling. Hand Release Merkins x 20. We finished with a mosey back to the flag.
Mary: 10 Burpees OYO upon return. Then, the entrance song for the Macho Man, Pomp and Circumstance, guided us for 4 minutes through a plank-o-rama, finishing with 20 Good Mornings. Have a Macho Day…Dig It!!!
Announcements: It’s on! May Monthly Challenge is live tomorrow.
T-Claps (Recognition):
Prayer: POTS son, going into the Air Force. Police around our country, Delaware Cop and family after tragic incidents. Truth in Nature (Roger Roger), a ministry for boys without fathers/dads. Gillette and shoulder surgery healing, as he walked up to the COT toward the end. YHC took us out!
Building B.O.M.B.S on the Abyss
/in Disney /QIC: Fanny PackPAX: Blue Hen, Bondo, Brony, Cowboy, Dawgpound, Dumbo, Emeril, Fanny Pack, Flanigan, Labatt, Maybelline, Moby, Nemo, Pablo, Pumpkin Spice, U.T.I, Yoshi
A balmy morning at the Happiest AO on Earth. YHC wasn’t sure to expect with only 1 HC (U.T.I) and 1 other EC’er (Emeril). So to my surprise after getting back from EC…the whole Fritter Foundation and a huge clown car of 12 Oaksers pulled in! 17 Men gathered at Disney to take a ride to the dark corner known as “the Abyss”. I love this place!
FNG’s: none
Warm Up: SSH x40, Good Morning x a lot, 10 Burpees OYO, Windmills x 10, Sir Fazio’s x 12 (F/R)
The Workout: A mosey over to the Abyss, PAX partnered up for some BOMBS. 1 Partner descends into the darkness, completes 10 Star Jumps, while PAX on top do AMRAP exercise and then switch roles. Exercises were: Burpees, Outlaws, Merkins, Big Boy Sit Ups, and Squats. Plank hold for the 6.
We then moseyed over to the high school where a couple of divergent hills lay before us. At the meeting point of said hills, we did Shoulder Taps IC x10, and Hand Release-Release Merkins x 10 IC. We then used the same partner groups to run to the top of each hill, return, and meet in the middle where we did Shoulder Taps x10 IC as a team for round 1, then did the Hand Release-Release Merkins x 10.
3 Indian run lines back to the flag for Mary. Lot’s of picking up the 6…great work men!
Mary: Monkey Humpers IC x 20, Hand Release-Release Merkins x 20, Monkey Humpers x 10 IC, Hand Release Merkins x 10. Pickle Pounders x 10 IC, LSF’s x 20 IC, LBC’s x 20 IC, Homer to Marge x 20 in varied cadence.
Announcements: Sign up end today for the May Main Event.
T-Claps (Recognition): The PAX for showing up. YHC can tell you it gives great confidence to a Q when a crowd shows up!
Prayer: Wallaby and his M. Shamwow! with injuries. YHC took us out. A great day and an honor to lead!