Four PAX posted for a deceptively tough workout. 34F and dark.
IM, Wapner, Piper, Crabby PO
Shoulder Pretzels x 10, front and behind shoulders
Windmills x 10
Big Arm Circles x 10 forward and back
Mosey to happy place
Ascending Testicles, 20 second hold at each position
Catch Me if You Can – 1 Partner runs backwards while 2nd partner does 5 burpees. 2nd Partner then catches first partner. Flip Flop. Repeat until 44 burpees complete by each PAX.
Wall Sit x 2 minutes
Wall Sit single leg x 40 seconds each leg
Lieutenant Dan – 1 squat, 2 lunges upto 10 squats 20 lunges
Mosey to flag
Flutter kicks x 25
LBC’s x 25
Pickle Pointers x 20
Plank 30 seconds
It was nice having Wapner back but missed all the other fart sackers. Catch Me If You Can sounds easy but we all came to the same conclusion independently that it sucks.
5 PAX posted in the B-e-a-utiful 31F gloom to participate in a Presidential Fitness Test themed workout.
IM, Piper, Daisy, Popeye, Bambi
Arm Circles x15 forwards and backwards
10 x Tempo Squats
10 x Tempo Merkins
Mosey the long way to the Happy Place
First up was the 1 mile run (.95 miles according to watch) 4 Laps around the animals rounding the Tip of the happy place each lap. All finished within 8:15.
5 rounds of:
5 Pullups or 15 Merkins
10 Modified Sit and Reach (V-Up situps)
5 Standing Broad Jumps
10 Big Boys
Shuttle Run – Sprint ~50 yds
Slowesy back to flag
16 x Burpees for the 8th day of March
25 x LBC’s
10 x Windshield Wipers
15 x Pickle Pointers
Plank 1 min
Side Plank each side 30 seconds
Plank 30 seconds
It was decided that its definitely getting hard to do all the burpees straight. 60 on the last day is going to be rough. Prayers went out to those sick or having medical issues. Praying for speedy recovery for all.
8 PAX posted for a slick, lungie workout. 29F but minimal wind for a change.
IM, Wapner, Crabby PO, Jay-Z, Piper, Humdinger, Daisy, Popeye
SSH x 20 IC
Side Lunges x 10 IC
Extra Slow Windmills x 10
Mosey to bottom of stairs
Walking Lunges – 25 out, 25 back
Mike Tysons x 15
Drop Lunges x25 ea leg
Calf Raises x 50
Split Squat x 25 ea leg
Happy Jacks – SSH x 4 IC, 2 Jump Squats, R&R x 5
Slowesy to top of stairs
Burpee Dan’s from shelter house to bathrooms
Lazy Dora 1,2,3
Slowesy to flag
Snow Angel Supermans x 10 IC
WWI Snow Angel Situps x 10 IC
Hurricane Hoe-Down x 7 IC (Sitting flutter kicks, Reclined Flutter kicks, laying on back flutter kicks, Crunch flutter kicks)
Freddie Mercury x 20 IC
Lots of lunges today. Definitely felt the burn. The Burpee Dans covered a lot of ground, maybe to much. Really felt the burn during the squats on Dora. Q forgot his cheat sheet so missed out on a couple of lunge exercises, some may say thats a good thing. Reminder of the F2 event tomorrow at Jay-Z’s home.
8 PAX posted in the moist 47F gloom for a Triple Triple Triple beatdown.
IM, Wapner, Jay-Z, Maestro, TipToe, Bambi, Piper, Popeye
Mosey the long way in the rain to the shelter large shelter house
Thang: Triple Triple Triple
3 rounds of 3 exercises 3 times through, 1 minute per exercise
Round 1: Merkins, Squats, LBC’s
Round 2: Butkis, Flutter Kicks, Curb Alberts
Round 3: Plank, LBAC’s, Lunges
Bonus Round: Chumbawampee
Mosey long way back to flag. No Mary.
It was a moist morning so decided to do the Triple in the large shelter house. No one wanted to get out of their cars this morning but 8 of us popped out at 5:29. During round 1 it was quickly realized shoulders hadn’t recovered from the last few workouts. Lots of mumbles during flutter kicks with even more mumbles during little baby arm circles. Discussion ensued on whether the extra 10lbs of water in our shirts was making it harder or if it sucked this bad last time. Bonus round had everyone sucking for air.
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.
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
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.
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
6x Plank walkouts with Merkin
10x Shoulder Pretzels front
10x Shoulder Pretzels behind the head
15x Tempo Squats
Mosey a few feet to the north side of pool.
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
2 times through Bruce Lee’s at 20 reps each except do 100x 100’s
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.
Four PAX were able to drag their tired, bloated bodies out of bed for some hill sprints. A beautiful 28F under the park lights.
LBAC’s x 10 each direction
Hand Release Merkins x 10
Tempo Squats x10
Mosey long way to happy place
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
Leg Raises x15
Dolly x 15
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.