Franklin

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Gloom Mountain, Hoover, Febuary 21

No Theme today; just work.  10 PAX gathered in humid 68 degree February air.  An anticipated FNG (that some of you met in the parking lot after the Braveheart Race) no-showed.  However, he actually did post today, at Gwin….at 5:30 p.m.  True story.

WARM UP
IC SSH
IC Prisoner Squats
IC Ray Lewis
IC Imperial Walkers
SC Slow Merkins 1-2-3 Count
IC Hello Dolly
IC Shoulder Taps
SC The Sparrow (this became a “thing” quickly)
10 Squat Jumps OYO
30 LBCs OYO

Double Lap Indian Run passing a soccer ball (that’s just a warm up for something Franklin has planned for Monday)

Bear Crawl up Gloom Hollow with new twist: burpee for the 6 at the bottom
Lunge up Gloom Hollow: big boy sit ups for the 6 at the bottom

At the benches…
Alternating sets of dips and decline merkins. I heard plenty of groaning during this.

At the bottom of the school bus parking lot (down past the tennis courts)…
Altogether sprint to the top. At the top we did some stuff. Rinse and repeat 3x.

I had some more, but looked forward to getting back to circle near the flag for a little PAX CHOICE to wrap it up.

Announcements, namo-rama, Guy prayed us out.

A reminder to PAX at announcement time: FNG naming rights & responsibility belongs to that workout’s Q.  Asking for suggestions is perfectly acceptable. However, the Q calls it. This also means that if a guy gets a humdrum nickname, the Q bears full responsibility for it. So think hard and be creative.

 

Fife out.

79177ddec01eb5b412caaac38d8e9521--don-knotts-funny-ha-ha

 

Gloom Mountain – 2/14/2018

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9 PAX hit Gloom Mountain with Ping and tried some new workouts from the Exicon

Warm Up
SSH x 30
Willie Mays x 20
Ray Lewis x 20
Flutter Kicks x 20
Angle Grinders x 10

Mosey to the track

PAX partner up
Half PAX do exercise while partners run the track until partner finishes exercise, then switch
1. 15 decline merkins, 15 incline merkins, 20 merkins
2. 50 pull ups
3. 50 dips
4. 100 LBC’s
5. 10 Baryshnikov squats, 10 Dutch skate, 10 Dan Taylors

Mosey to turf

Catalina Wine Mixer x 10

Plank to Pinocchio “I’ve Got No Strings”

Pain and Gain – Gloom Mountain – 11/13/2017

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12 PAX showed up ready for Pain and Gain at Ping’s Gym.  Music proved by Har Megiddo.

Warmup
Willie Mays x 20
Merkins x 20
Little baby arm circles x 15 front and back

Ping’s Pain and Gain
Each station for 30 seconds as long as time allows.  PAX set up in a circle with bench press in the middle.

1. Bench press with 45 lb plate
2. Dumbell curls 25 lb each arm
3. SSH
4. American hammers 25 lb plate
5. Burpees
6. Overhead shoulder press 45 lb bar
7. LBC’s
8. Bent over row 45 lb plate
9. Tricep extension 10 lb plate each arm
10. Side/front shoulder lift 15lb dumbbells
11. Bear crawl around circle of PAX
12. Calf raises 35 lb plate overhead

3 minute plank

Yoke Walk @ Gloom Mountain – 10/9/2017

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7 PAX yoke walked up Gloom Mountain on what may be the most hot and humid morning of any October I can remember.

Warm up
SSH x 30
Little baby arm circles x 15 front and back
Merkins x 15
LBC’s x 50
3 lap Indian run

 

Gloom Mountain Yoke Walk
2 PAX each grab a heavy log and hold it over head (or on shoulders), while they each run, jog, or walk up Gloom Mountain.  The other PAX will be alternating between various merkins and various ab workouts.

Rotate PAX and send two more up Gloom Mountain when other two PAX return.

When the two PAX return down Gloom Mountain, they will each grab a lighter log and do calf raises with log across shoulders

 

Split PAX into two groups
Indian Log Carry up Gloom Mountain
First PAX passes log and sprints to front of line
Proceed until group reaches top of Gloom Mountain, then one PAX volunteers to yoke walk log back down with group in tow

Incline lunges
Incline bounds
Flutter kicks
American hammer x 25 each side

Cool Down
Plank to “Be Our Guest”
Full body stretch

JOCKTOBERFEST AT GLOOM’S GYM

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Gloom Mountain – 10/2/17

12 PAX gathered in the gloom to kick off their October with some body building.  With music already playing as we assembled on the cherished AstroTurf playground, the Star Wars “Imperial March” was this Q’s que to start a quick warm up to last through that piece.
Imperial Walkers > Ray Lewis > Arm Circles each way

THE THANG
Stations were set up along the length of one side of the turf playground. At each cone an index card specified a workout.
1. Merkins
2. Pick up rock (overhead)…put rock down
3. Kick backs with bricks
4. Bicep curls with 20 lb dumbbells
5. Flutter Kicks
6. SQUATS*
7. Bent over rows with 30 lb GoRUCK plate
8. LBCs
9. Overhead (military) presses with 30 lb dumbbells
10.Sprint to other side of playground and back
11.Side Straddle Hop
12.Burpee stick

File Oct 02, 10 21 13 PM

With tunes playing, men took up stations and performed each exercise until the man at the SQUATS station (who was heads up and facing the line) chose to say “shift” at which time everyone shifted to the right and took up the next exercise.  We did this for about 42 minutes. It was work.

The PAX endured an eclectic mix (visible to iTunes users here: https://itunes.apple.com/us/playlist/jocktoberfest-10-2-17/idpl.u-LdbqzRmuxEAZ4z )  that included Colourmusic, Shannon, Imagine Dragons, Chaka Khan, Joy Division, Iggy Pop, Foster the People, Madonna, Bleachers, and Teena Marie’s “Lead Me On”.

Prayer requests, announcements, and Tinactin prayed over us.  To YHC it felt like a fun morning – something a bit different to kick off October.

S.Y.I.T.G.,

Fife

Your Moment Is Now 9/17/2017 – Gloom Mountain

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12 PAX, including 1 FNG, conquered Gloom Mountain this morning.

Tinactin, Snare, Knots, Default, Barney Fife, Sloss, Edge, The Donald, Happy, Franklin, Ping, and welcome FNG – Jesse

Warm up
SSH x 30
Arm circles x 15 x 2
Ray Lewis x 30
Raise the roof x 30
Imperial walkers x 15

Workout
3 lap Indian run
Diamond merkin x 10
Clap merkin x 10
Decline merkin x 10
Incline merkin x 10

Mosey to Gloom mountain
50 American hammers
Run up and down Gloom Mountain
50 lbc’s
Run up and down Gloom Mountain
50 bicycles
Run up and down Gloom Mountain

Mosey to turf

Flutter kicks
Squats x 40
Al Gore 15 seconds each
2 legs, right leg, left leg
Lunges across turf and sprint back x 2

Cool Down
Plank to “Can’t Wait to be King”
Full body stretch