1. word
burt reynolds
- When: 20180907
- QIC: headgear
- The PAX: minivan, caterpillar, b wax, lake effect, fidget, bob jones, x ray
at the courts.
we worked out and included burt reynolds.
this is a test…does anyone actually read these?????
staying alive on Monday
- When: 20180827
- QIC: headgear
- The PAX: suarez, lake effect, fidget, Magoo, space cowboy, adjustment, bob jones, b wax, x ray, minivan
Warm up
Run to Hutchinson Square for staying alive
10 seal jacks at base. increase merkins by 5 from 5 to 40 at each light post then descend by 10s. lunge walk the first two light posts.
Mary: gluten up abs up, the hundred
faultline 8-15-18
- When: 20180815
- QIC: Headgear
- The PAX: Old flame, bellator, fidget, lake effect, minivan, next chapter, space cowboy, bob jones
Run to garage. backward bear crawl up one ramp then reverse lunge walk up next ramp. then complete 15 situps,10 merkins 5 seal jacks and continue up the ramp.
top of garage 2 rounds of wheel of merkin
run back to AO. glutes up abs up x50, merkins x40, the hundred
Bwax solo flight
- When: 20180723
- QIC: B wax
- The PAX: adjustment, caterpillar, Matlock, x ray, space cowboy, van Gough, headgear, 50/50, bob Jones
Warm up: SSH, TTT, LBAC, high knees
The Thang:
11s with blocks:
Blockees/ dammits and cusac across pit
derkins/ squat w jump and lunge walk across pit
Mary:
flutter kicks, Am hammer,
evil 8
- When: 20180716
- QIC: headgear
- The PAX: bellator, good times, Bwax, old flame. x ray, adjustment, greenbags, testify, caterpillar, lake effect,fidget, bumble bee, space cowboy, next chapter, minivan
Warmup: ssh , butt kicks etc
Thang
Evil 8s consisting of: overhead press, curls, bent over rows, dammits and blockees in the center. After 2 rounds take a .25mile lap and repeat
The old flame drill
The hundred
Stink Bombs
- When: 20180627
- QIC: headgear
- The PAX: bob jones, lake effect, old flame. space cowboy. notebook, minivan, caterpillar, free loader
Warm up: SSH, Carolina dry docks, mountain climber, TTT, hip flexor stretch.
Count off into a 1 or a 2. Go grab one block each . Next up STINK B.O.M.B.S. (Set 5 cones out surrounding the Shovel Flag. Pax #1 starts the B.O.M.B.S. reps at the first cone while pax #2 Bearcrawls to the center to do exercise chosen by the Q. Pax #2 then swaps with Pax #1. Work at same spoke until all reps are completed. Then move to next spoke. Q can change center exercise with each move to next spoke.
The plan
B-100 Burpees
In the middle—25 curls
O-200 Over Head Presses
In the middle—5 burpees
M- 300 Merkins
In the middle—25 abs up glutes up
B- 400 modified to glutes up abs up
In the middle— 10 box jumps/15 seal jacks
S- 500 sumo squats
In the middle 10 burpees
What we did was BOM and part of the second B. did not have time for whole workout within 45 minutes. would be good to cut in half for 45 or do whole thing in one hour workout
workout
- When: 20180516
- QIC: headgear
- The PAX: x ray, space cowboy, ember, old flame, minivan, bellator, caterpillar, b wax
Warmup: TTT, merkins, lb arm circles, mtn climbers,
The Thang:
Run butt kicks to cage and get 2 blocks. Meet in parking lot.
- Mosey around parking lot with both blocks.
- Reverse step ups
- Push up over the blocks
- Repeato
Carry blocks to the wall.
- 10 upright rows, 10 overhead press BTW
- Wall sit holding 1 block
- Repeato
Stow blocks. And bear crawl out of cage to the tennis courts
- Suicides and at side line you do
- 10 merkins
- 10 squats
- 10 v-ups
High knees to the lawn
- enjoy burpeeing your way across the lawn. When you get there hold the plank
If needed: pullups and v ups at play ground.
Mary: V ups, cross crunch, scorpions, side ups, the hundred!
workout
- When: 20180518
- QIC: headger
- The PAX: ember, adjustment, minivan, bob jones, caterpillar,
Warm up: SSH, TTT, butt kicks, don quiote, Carolina dry docks
The Thang:
Ciabatta:
Set timer for 10 min:
Box jumps 20
Carolina dry docks 30
Run lap
Next:
Burpees 10
Glutes up ab work (50)
Run lap
Next:
Groiners (10)
Derkins (20)
Run lap
Mary:
Dying cockroach, slow flutter, the hundred
evil 8
- When: 20180525
- QIC: headgear
- The PAX: turbo, ember, space cowboy, pit, minivan, bob jones, bellator
Warmup: SSH, butt kicks, hip flexor stretch, don quiote
The Thang:
Evil 8s with block:
(20)overhead press, curls, squats, damnit and (middle is blockee (5))
Evil 8s at pit: (20s) dips, decline merkin, bridges (single leg, box jumps (middle is 5 burpees)
Mary: abs up glutes up, dying cockroach.