Catch Me If You Can!

Four PAX posted for a deceptively tough workout.  34F and dark.

IM, Wapner, Piper, Crabby PO

Warmup:
Shoulder Pretzels x 10, front and behind shoulders
Windmills x 10
Leg Stretches
Arm Stretches
Big Arm Circles x 10 forward and back

Mosey to happy place

Ascending Testicles, 20 second hold at each position

Thang:
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
Stetch Legs
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
ABC’s OYO
Plank 30 seconds

Mumble:
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.

Presidential Fitness Test

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

Warmup:
Stretching
Arm Circles x15 forwards and backwards
10 x Tempo Squats
10 x Tempo Merkins

Mosey the long way to the Happy Place

Thang:

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

Mary:
25 x LBC’s
10 x Windshield Wipers
15 x Pickle Pointers
Plank 1 min
Side Plank each side 30 seconds
Plank 30 seconds

Mumble:
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.

Who needs to be able to stand?

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

Warmup:
Maestro Lap
SSH x 20 IC
Side Lunges x 10 IC
Extra Slow Windmills x 10
Leg Stretches
Mosey to bottom of stairs

Thang:
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

Mary:
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
ABC’s

Mumble:
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.

Triple Triple Triple – Revisited

8 PAX posted in the moist 47F gloom for a Triple Triple Triple beatdown.
IM, Wapner, Jay-Z, Maestro, TipToe, Bambi, Piper, Popeye

Warmup:
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

Cooldown:

Mosey long way back to flag.  No Mary.

Mumble:
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.

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.