Author: crabbypo

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.38 Special

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6 PAX posted on Friday 6/14/19.  Temperature was chilly.

Wapner, Dasiy, IM, Jay-Z, Maestro, CrabbyPO (QIC)

Warm Up

  • Arm / Leg stretch
  • Grass Pickers
  • Moroccan Night Club

A little mosey that ended up in front of the Babe Ruth Diamond.

Thing:  .38 Special

PAX completed 38 different exercises.  Each exercise was to 38 reps.

  • Alternating Shoulder Taps
  • Seal Claps
  • Merkins
  • LBAC – Forward and Reverse
  • Overhead Press
  • Chinnook
  • Squats
  • Drop Lunges
  • Calf Raises
  • Monkey Humpers
  • Iron Cross
  • Jumping Cherry Pickers
  • American Hammers
  • Flutter Kicks
  • Leg Lifts
  • Side Plank Reach Through
  • Big Boys
  • Mountain Climbers
  • Incline Merkins
  • Randy’s
  • Overhead Claps
  • Dips
  • Side Straddle Hops
  • Derkins
  • Lunges
  • Skaters
  • Imperial Walkers
  • Finkle Swings
  • Jump Lunges
  • Jump Squats
  • LBC’s
  • Plank Jacks
  • Hello Dolly
  • Pickle Pointers
  • Reverse Mountain Climbers
  • Pickle Pounders
  • Heel Touches
  • Freddie Mercury’s

COT

Moleskin:

YHC has a birthday this weekend and if you have not guessed it yet I will be 38.  So today’s workout paid tribute to the 38 with 38 exercises and 38 reps on each exercise.  Some random mumble as different exercises were called out.  Over all a good full body work out.

Blackcat

Car! Game Off!

 

Game On Waynes World GIF - GameOn WaynesWorld GIFs

6 PAX posted on Monday 6/3/19.  Temperature was 51 degrees.

Wapner, Gas Man, IM, Pew Pew, Piper, CrabbyPO (QIC)

Warm Up

  • Arm / Leg stretch
  • Grass Pickers
  • Abe Vigoda’s
  • LBAC x 15 each way

A little mosey that ended up in front of the Babe Ruth Diamond.

Thing:  

Ladder down by 10’s.

PAX went through a series of exercises (listed below) starting with 100 reps and going down to 10 reps.  For added fun 5 burpees were added in-between each exercise.  Each exercise was done as a single count.  Once all PAX completed the ladder down, PAX climbed back up as far as time allowed.

  • 100 – Flutter Kicks
  • 5 – Burpees
  • 90 – Shoulder Taps
  • 5 – Burpees
  • 80 – Skaters
  • 5 – Burpees
  • 70 – Mountain Climbers
  • 5 – Burpees
  • 60 – Squats
  • 5 – Burpees
  • 50 – LBC’s
  • 5 – Burpees
  • 40 – Lunges
  • 5 – Burpees
  • 30 – Hand Release Merkins
  • 5 – Burpees
  • 20 – Squat Jumps
  • 5 – Burpees
  • 10 – Side Straddle Hops
  • 5 – Burpees

Mary:

Ring of Fire Mary:

  • Crunchy Frog x 10 / V-Sit Hold
  • LBC x 20 / Hollow Body Hold (Banana)
  • Flutter Kicks x 30 / Canoe

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COT

Moleskin:

YHC thieved a work out off of our friends from Louisville for this mornings beat-down.  A few take-a-ways from the work out are: I’m glad we single counted the lunges, Mt Climbers, and Shoulder Touches.  Thirty HRM in a row kind of suck.  While the lack of PAX this morning was disappointing, it did make Ring of Fire Mary a lot less painful.  Final note is that we might have to see about a group rate on safety vests if this mornings traffic continues to be the norm.

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Pull Ups Suck

8 PAX posted on Monday 5/20/19.  Temperature was 56 degrees.

Wapner, GAS MAN, IM, Pew Pew, Piper, Jay-Z, Popeye, CrabbyPO (QIC)

Warm Up

  • Maestro Lap
  • Arm / Leg stretch
  • Grass Pickers
  • Bat Wing
  • Alternating knee taps

Indiana Run around the park.  Last man 20 x Imperial Walkers prior to taking the lead.

Thing: Pull Ups and Jump Squats

YHC had Pax split up at two designated spots approximately 70 yards apart.  One spot Pax completed 5 pull ups.  The other spot Pax completed 20 jump squats.  R & R until YHC was tired.

Round of La La Leggy (20 of each: Squats, Lunges, Drop Lunges, Jump Squats, & Calf Raises).

Mosey to Flag

Mary:

  • Spider Man Plank IC x 5
  • Side Plank Reach Through x 10 each side.
  • Mt. Climber Twist x 20
  • Low Plank Walk Up IC x 10
  • Crunchy Frog x 10
  • Flutter Kicks IC x 25
  • LBC IC x 25
  • Hello Dolly IC x 15
  • American Hammer IC x 10 Rinse and Repeat x 3
  • Absolution OYO x 5
  • Corpse

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COT

Moleskin:

Return of the Gas Man.  Good to see Gas Man back at it and congrats to him for getting through the academy.  Can’t wait to try out some of the workouts he learned.   Plenty of mumble this morning during the dreaded pull ups.  Next Monday’s 100 pull ups should be interesting.  Good work to those who posted, those who didn’t no worries you have what it takes.  Get back out there.

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Happy Ladder

10 PAX posted on Wednesday 5/1/19.  Temperature was a balmy 59 degrees.

Wapner, Cubby Blue, Humdinger, IM, Pew Pew, Piper, Jay-Z, Popeye, Daisy, CrabbyPO (QIC)

Warm Up

  • Arm / Leg stretch
  • Motivator x 5
  • Jumping Cherry Picker x 20
  • ATM

Mosey to Happy Place

Thing: 5/10/15/20/25 Ladder Up and Down

PAX started with 5 Groiners then sprinted about 40 yards across the parking lot, Burpee Dan (Burpee + 4 Lunges) back.  5 Groiners, 10 Hand Release Merkins, and sprinted down and Burpee Dan Back.  5 Groiners, 10 Hand Release Merkins, 15 Plank Jacks, and sprinted down and Burpee Dan Back.  5 Groiners, 10 Hand Release Merkins, 15 Plank Jacks, 20 Drop Lunges, and sprinted down and Burpee Dan Back.  5 Groiners, 10 Hand Release Merkins, 15 Plank Jacks, 20 Drop Lunges, 25 Jump Squats, and sprinted down and Burpee Dan Back.  Pax then went back down the ladder dropping off exercises until we got back to just the 5 Groiners.

Ring of Fire – Monkey Humpers x 10

Mary:

  • Flutter Kicks x 25
  • LBC X 25
  • Crunchy Frog x 10
  • Rinse and Repeat x 2
  • Hold plank for remainder of time.

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COT

Moleskin:

Double digits this mornings.   Good to see Cubby Blue back at it.  Hope to see everyone come out of the woodwork for Friday’s beatdown.   Good work today from the PAX fighting through another beatdown.  Burpee Dan’s have a suck factor of 11 on a 0-10 scale.  Speaking of scales PAX weighed in for the May weight loss challenge this morning.  Still working on the prize and the rules for the challenge, but it should be a great motivator for us.  Props to Daisy for bringing the scale out to the AO this morning.

Blackcat

I only borrowed it…They can have it back!

5 PAX posted on Wednesday 4/24/19.  Temperature was a manageable 43 degrees.

Piper, Jay-Z, Popeye, Daisy, CrabbyPO (QIC)

Warm Up

Arm / Leg stretch
Moroccan Night Club x 15
Grass Pickers x 15
Hand release Merkins x 10

Thing:

Mile loop around the AO (the park) with exercises spaced out every .2 tenths of a mile.  First lap exercises were Merkins x 100, Squats x 100, Big Boy’s x 100, Alternating Shoulder Taps x 100, and SSH x 100.  Lap Two exercises were LBC’s x 100, Lunges x 100, Flutter Kicks x 100, Incline Merkins x 100, and Mountain Climbers x 100.  (Pax did not complete the Incline Merkins and Mountain Climbers due to time constraints.)

Mary:

No time for Mary.

COT

Moleskin:

A little light in the PAX and heavy on the fart sack this morning.  But the 5 who posted were mostly good sports about trying out YHC’s new to us workout.  YHC spent some time on twitter this week and came across this workout out of the F3 Louisville area that sounded like it would be good.  PAX gave it a go this morning and it proved challenging and the mumble chatter started off early when it was announced that each exercise came with 100 reps.  Ended up running short on time and YHC called it good after 8 of the 10 exercises.  We still managed approx 1.7 miles.  This workout will resurface again soon, with some modifications so that we can fit it into the 45 minute time frame.

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Leg Day

12 PAX posted on Monday 4/8/19.  Temperature was a very nice 59 degrees.

IM, Pew Pew, Maestro, Wapner, Piper, Jay-Z, Bambi, Daisy, Humdinger, Rite Aid, Cromer, CrabbyPO (QIC)

Warm Up

Arm / Leg stretch
Motivator x 10
Abe Vigodas x 10
Shoulder Pretzels x 20
Hand release Merkins x 10

Mosey to Bathrooms

Thing:

Lunges down path to Big Shelter – then do 25 Monkey Humpers.  Bear Crawl down the connecting path to road – then do 25 Merkins.  Imperial Walkers to the Happy Place – Round of Leg Blasters.  Rinse and repeat with the substitution of Bat Wings for Leg Blasters.

Pax stayed at the Happy place and did a Jump Squats tabata that consisted of 20 seconds of Jump Squats and 10 seconds of rest X 8.

Mary at the Happy Place:

LBC – x 25
Flutter Kicks – x 25
Pickle Pounders – x 25

Mosey to Flag

COT

Moleskin:

Good turn out for a Monday morning beatdown.  Weather was great and it felt good to be in shorts again.  Started off with a mosey past the petting zoo.  Could of really used some “smell good” as the animals were quite ripe.  Mumble chatter started early with the introduction of lunges all the way down the path.  Thinking about it the mumble never really stopped.   The rain overnight brought out an abundance of worms that got in the way of the bear crawls.  YHC wonders how many survived.  Bat Wing sucks.

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Fives

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7 PAX posted on Monday 3/25/19.  Temperature was very nice

IM

Pew Pew

Maestro

Wapner

Piper

FNG Austin Beck

CrabbyPO (QIC)

Warm Up

Arm/Leg Stretch

Motivator from 5

In/Out Squats x 5

Jumping Cherry Pickers x 5

Hand Release Merkins x 5

Mosey to the shaft

Thang

Fives:

Five exercises done in succession followed by a short mosey to another location.  Rinse and repeat five times.  Exercises were Burpees x 5, Spiderman Plank x 5 each side, Side Plank Reach Through x 5 each side, Mountain Climber Twist x 5 each leg, Low Plank Forward Reach x 5.

Mosey to Top of the stairs.

Started with 2 Burpees then a Stair Suicide with 2 Burpees each time Pax reached the top of the stairs.  Rinse and Repeated but changed the number of Burpees to 3

Mosey to Flag

Mary:

LBC x 5

Crunchy Frog x 5

Lanny Lu x 5

Pickle Pounders x 5

Absolution x 5

Ring of Fire – 5 Squats / Al Gore

Moleskin: 

Day 25 of the Burpee challenge.  Moseyed around the park R&R Five exercises with five reps each time. This got Pax to 25 burpees and some mumble chatter towards the end of the spiderman planks.  The stair suicides / burpee combo did the trick getting Pax to the desired amount of 50 burpees.  Looking forward to 54 on Wednesday.

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Chamberlain’s on Ice….

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5 PAX posted this morning.  Temperature was 5 degrees with a wind chill of about -10.  Fun times out there.

Jay Z

Wapner

Piper

Daisy

CrabbyPO (QIC)

Warm up:

Grass pickers x 15

Alternating Knee Taps x 15

SSH OYO x 57

Arm/Leg Stretch

Indian Run to Far Away Basketball Court.  Last Pax x 2 Burpees then run to front of line.

Finished up the x 8 Burpees with each Pax completing the remaining x 4 Burpess not done on the run.

Thang

Wilt Chamberlains: 100 LBC on one end of the court – Run to other end for 100 Squats – Run back for 100 Flutter Kicks (each leg) – Back to the far end for 100 Lunges (50 each leg).

Mosey to bottom of the stairs.

Picked two spots about 50 yards apart.  Mike Tyson’s on one end and Hand Release Merkins on the other.   Started with 1 MT and 8 HRM and counted up and down respectively until Pax hit 8MT and 1 HRM with a run in between exercises.

Jump Squat Holds from 7.

Merkins x 20

Mosey to Flag

Mary:

Pickle Pounders x 15

Absolution x 10

American Hammer x 31

100’s x 100

ABC’s but only spelled out “Wilt Chamberlain”.

Canoe/Boat/Canoe

Moleskin: 

Honored the 57th anniversary of Wilt’s 100 point game by exercising his namesake this morning in the frigid temps.   YHC designed the workout to hit all the stat numbers from that game.  57 SSH, 36 MT & HRM, 28 Jump Squat Holds, 31 American Hammers, and 100 of squats, merkins, lunges, 100’s, flutter kicks, and LBC’s.  Good one today.  Wish for warmer temps.

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Almost a Three Dog Night!

2 PAX posted for a wind blown lower limb beat down.  Temperature was cold.

IM

Crabby PO QIC

Warm up:

Moroccan Night Club IC X 20

Grass Pickers IC X 20

Abe Vigoda IC X 15

Chinnook IC X 10 each direction

Mosey to the Happy Place

Thang 1:

Leg Blasters X 3

Mosey

Thang 2:

Burpee Dan’s (One Burpees / Four Lunges) down the road to the Shelter house.

Thang 3: 

BLIMPS at the bottom of the steps.

Round One: 5 Burpees, 10 Lunges each leg, 15 Imperial Walkers, 20 Mt Climbers, 25 Plank Jacks, & 30 Squats.

Round Two: 5 Burpees, 10 Lunges of the Drop Variety each leg, 15 Imperial Walkers, 20 Merkins, 25 Pickle Pounders, & 30 Squats.

Round Three: 5 Burpees, 10 Lunges each leg (Users Choice: Drop or Regular Lunges), 15 Imperial Walkers, 20 Mt Climbers, 25 Plank Jacks, & 30 Squats.

Longer Mosey to the Park Office!

Mary:

LBC’s IC x 25

Flutter Kicks IC X 25 each leg.

Lanny Lui X 5

Moleskin:

Two Pax braved the elements this morning to maneuver BLIMPS in the windy conditions.  Some mumble during Burpee Dan’s on how it’s about March and time for the return of the Burpee challenge.  Hope to see more post on Friday.

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Shredder

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6 PAX posted this morning.  Temperature was 28 degrees with a wind chill of about 12.

Jay Z

Wapner

Piper

Popeye

Pew Pew

CrabbyPO (QIC)

Warm up:
Arm/Leg Stretch

Grass pickers x15

Moroccan Night Club x15

Alternating Knee Taps x 15

Hand Release Merkins x15

Mosey to the Happy Place

Thang

Ran a two part circuit workout today.  Part one included six exercises.  In/Out Squats, Cherry Pickers, Mountain Climbers, Skaters, Burpees, and Plank hold.  Pax did amrap in thirty seconds and then moved on to the next exercise.  After completing all six exercises Pax took a lap around the petting zoo and back to the happy for part two.  Part Two consisted of four exercises.  Spider-man planks x 5-10, Side Plank Reach Through x10 each side, Mountain Climber Twist (cross body) x10, Low Plank Forward Reach x5-10.  After part two another lap around the petting zoo.  Rinse and repeat for a total of three rounds.

Mary:

American Hammer x 15

LBC’s x 15

Flutter Kicks x 15

One round of leg blasters

Moleskin: 

Great morning for trying something new.  YHC found some circuit work online and decided to mix it in today’s workout.  Note for future Q’s, make sure volume is all the way up before you start the timer.  Good overall work out.

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