So this is what cold weather feels like

12 PAX posted in the 7F gloom for some High Intensity Interval Training.
IM, Crabby PO, Jay-Z, Wapner, Pew Pew, Huffy, Piper, Popeye, Humdinger, Maestro, Gas Man, Daisy

Warmup: Skipped the Maestro lap do to ice.
20x SSH
Stretch everything
10x Side to Side Squats
10x Lunge/Drop Lunge each side

Mosey (without falling) to big shelter house

Thang: HIIT x 8 rounds of 2 exercises 4 times through each exercise
Jump Lunges, Squats
Dips, Merkins
Wide Mountain Climbers, Jump Squats
Crunches, Leg Lifts
High Knees, Calf Raises
Hand Release Merkins, Plank Jacks
SSH, Single Leg Squats
Burpees, Butt Kickers

Slowesy back to flag

Mumble:  Definitely a cold morning but luckily had no wind.  Great turnout with 12 guys.  Almost doubled the temperature with the number of men that showed up.  Heavy complaining during the HIIT until around 5 or so.  Either everyone just gave up and settled into the inevitable or just rain out of air to complain.

Diddly Squats

10 Extremely excited PAX, including 1 FNG, posted in a tornado for a “fun” running workout.  26F with 23mph winds.
IM, Bambi, Daisy, Wapner, Crabby PO, Jay-Z, Piper, Popeye, Pew Pew, FNG

Warmup:
Maestro Lap
6x Plank walkouts with Merkin
10x Shoulder Pretzels front
10x Shoulder Pretzels behind the head
15x Tempo Squats
Leg Stretches

Mosey a few feet to the north side of pool.

Thang:

Diddly Squats x8- Run to the stop sign (.15 miles) at your own pace. When first PAX reaches it, everyone turns around and runs harder back.  First one back to start gets to choose an exercise.  Repeat until you are out of time.
Exercises – 25x LBC’s, 25x Flutter Kicks, 25x Freddy Mercuries, Bruce Lee cycle 20 reps each, 10x Burpees, 1 minute Plank, 15x Tempo Merkins

Slowesy to Flag

Mary:
2 times through Bruce Lee’s at 20 reps each except do 100x 100’s

Mumble:
Definitely a windy one today.  The first turn around on the diddly squats was brutal.  Lots of mumble from Jay-Z about just repeating the same thing over and over.  Surprised he could talk since he could barely breath.  ~2.75 miles completed by Piper.  Thanks Daisy for the new run exercise name.

Bye Buddy, Hope You Find Your Dad

Four PAX were able to drag their tired, bloated bodies out of bed for some hill sprints.  A beautiful 28F under the park lights.

IM
Jay-Z
Wapner
Crabby-PO

Warmup:
General Stretching
LBAC’s x 10 each direction
SSH x15
Hand Release Merkins x 10
Tempo Squats x10

Mosey long way to happy place
Leg Blasters

Mosey long way to small shelter house

Small Incline Merkin/Dips pyramid 5, 10, 10, 5

Mosey to bottom of hill

Sprint to top of hill and end of small tunnel of lights, jog/slowesy back.  X5
LBC’s x 30 IC
Repeat sprints 4x
Hand Release Merkins x 15 IC
Repeat Sprints 3x
American Hammers x20 each side
Repeat Sprints 2x
Reverse Snow Angels x 15 IC
Repeat Sprints 1x

Mosey to big shelter house

10x runner squats each leg
Walk to steep hill outside shelter house
Backwards bear crawl up it

Mosey to flag

Mary:
Leg Raises x15
Dolly x 15
LBC’s x15
ABC’s OYO

Mumble:
Lots of talk of eating to much over the holiday season the night before and needing to go on diets, resulted in only 4 PAX showing up.  Those present decided that we are all plump and out of shape.  Fitness/weightloss challenge to begin in January.

Burb-Fest

Six PAX posted in beautiful 37F weather for some burpee ladders and swing tysons.

IM
Wapner
Jay-Z
Crabby-PO
Bambi
Piper

Warmup:
Maestro Lap
SSH x 20
Lateral Squats x 10
Plank Walkout w/Merkin x 10
Reverse/Forward Lunge x 10 each leg
Later Plank Walks x 5 – In Plank shuffle 5 “steps” to the right, do a merkin, back 5 to the left, do a merkin.  thats 1

Mosey to Tunnel

Thang:
Tunnel of Burpees – Start at 1 end, do a burpee, run to other end, do 2, run back do 3, etc to 10.  55 total burpees.

Slowesy to playground
Swing Tysons x 10, Hanging leg lifts x 5-10, R&R, R&R
Leg Blasters x 2, second set do drop lunges
Dips x 15

Long Mosey to Flag

Side Plank dips x 10 IC each side
Reverse Snow Angels x 15 OYO
Dolphin Pushups x 10 OYO
Twisting Planks x 10 OYO
Scissor Switch x 10 IC
LBC’s x 40 IC
Plank 90 seconds

Mumble:  It was discussed that next time I shouldn’t say how many burpees we will be doing and maybe more PAX would show up.  Had a catch me if you can planned but after the burpees and leg blasters plans changed.  Some chatter about possibly Sherming during the burpees but everyone held it in.

Don’t Call it a Comeback

5 PAX posted for a chilly workout in the Gloom.  17F but no wind so it felt like 19F!

IM
Daisy
Wapner
Bambi
Piper

Maestro Lap
Shoulder Pretzels x 10 in front and 10 behind head
Super Slow-mo Windmills x 10
Quad Stretch
Warrior pose and stretch
LBAC’s x 16 forward and back
Walking Knee Hugs

Mosey – Side Shuffle, Backpedal, side shuffle, mosey to stairs

Run up one set, lunge to other set, run down, lunge back to start.
Bunny Hop up one set, lunge to other set, run down, lunge back to start.
Stair Burpee up one set, lunge to other set, Crabwalk down, lunge back to start.
Run up one set, Frog Jump to other set, run down, Frog Jump back to start.

Mosey to playground

Split into 2 groups.  First group wall sits while second group does 10x Swing Tysons.  Flap jack. R&R x3

Short Mosey

One legged squats x10 each leg
Dips x 20
One legged squats x10 each leg
Dips x 15

Slowesy to flag

Mary:
30x LBC’s
20x Dolly
Captain Thor to 5/20
1 minute bridge
30 second low plank
30 second high plank
20 second side plank each side

Mumble:
It was nice to be back after being gone for 3 weeks.  Everyones legs were sore after Mondays workout so tried to get them moving to help recovery.  Frog jumps were a bad idea.  Coldest day of the year so far but didn’t feel to bad after everyone was moving.  Hopefully it will be the coldest day this winter!

Running Bruce Lee’s

8 PAX posted for some running and core work.  A perfect 42F.

Warmup:

Maestro Lap
15 x shoulder pretzels
15 x SSH IC
6 x Walkout Merkins
10 x Tempo Merkins
Leg Stretching
A few Scorpions each way

Thang:

Run ~.25 miles
Bruce Lee (20x Hammers, 20x Leg Lifts, 20x LBC’s, 20x Heel Touches, 20x Crunchy Frog, 50x 100’s (First round we did 100))
Run ~.25 miles
12x Burpees
R&R 3.5 total rounds.  Threw in 15x swing pullups after 2nd round of Bruce Lee’s

Mary:
ABC’s

Mumble:
Good amount of running today.  Lots of mumble after Crunchy Frogs and 100x 100’s in first round.  Decided to cut it to 50 for the other 3 rounds.  12 burpees were just the right amount to hurt but able to do in one stretch.  It was a fun workout.

Over Slept Extravaganza!

10 PAX posted (including the Q who was 5 minutes late) for a, Oh Crap I forgot to design a workout, workout.  Weather was a perfect 34F.

Warmup:

Wapner lead the 9 PAX who were on time in a Maestro lap and general stretching.

Thang:
Mosey to tennis courts

Lunge across 2 tennis courts and back.
5 Line suicide with 10 jump squats at the end.  R&R

Mosey to stairs

Paula Abdul up the stairs, 2 squats, run down, 2 mike tysons.  Repeat increase reps by 2 until you reach 10.

Mosey to playground

3 rounds of 5 pullups, 15 dips, 25 LBC’s

2 minute wall sit

Mosey to flag

Mary:

21 x pickle pounders IC
Captain thor to 5
15 x Dolly IC
10 x oblique crunch each side IC
10 x leg climbs each side
6 x V rollups

Mumble:  Q woke up at 5:08 and sped to make it (Sorry Porkchop)  It quickly became obvious that Q had nothing prepared.  5 rounds of Paula Abduls ended up being a lot but the mike tysons definitely helped break it up.