Author: woodchuck59

Uncategorized

Buddy Block Builders – 6 Nov 2018

55 degrees and windy at the Hill with 8 Pax (Khaki, State, Brickyard, Cornwallis, DC, Logger, and Headlock, with Woodchuck Q) posted for a buddy block building exercise!

Warmup

  • Bend & Reach 10x IC
  • Forward Lunges 10x IC
  • Abe pagodas 10x IC
  • Upper body stretching

Mosey to Side Lot

Cardio down the lot and back.

  • High knees
  • Side shuffle
  • Lunges (half way, mosey back)
  • Suicide
  • Mosey to Central Lot
  • Buddy Block Builders
  • Pax team up and each pair has a block. Exercises are done by passing the block from one pax to the other and have been altered so they can be done in cadence.
  • Buddy Curls – 20x IC
  • –with two pax facing each other, each alternates holding the block. On one, the first pax curls the block, and brings it back down on two. On three the second pax curls the block and brings us back down on four. This is repeated until completion.
  • Buddy Globe Trotters – 20x IC
  • — with two pax back-to-back, each alternates holding the block straight out. On one, the first pax rotates either right or left, holding the block straight to their side. On two, the second pax grabs and rotates the block to center position. On three, the second pax rotates the alternate direction they did to grab the block. On four, the first pax grabs and rotates to center position. This is repeated until completion.
  • Buddy Block Rush
  • –Given a specified distance, buddies take turns moving blocks back and forth across the distance.
  • —First Iteration 3x
    • Buddy 1 Lunges with Block to Far point
      Buddy 2 does Mericans while buddy 1 travels the distance
      Buddy 1 moseys back – leaving block at Far point
      Buddy 2 moseys to Block upon Buddy 1 returning to start.
      Buddy 2 continues pushups
      Buddy 1 lunges back to start
      Buddies continue until completion
  • — Second Iteration 2x
    • Lunges are replaced with Block Drag
      Mericans are replaced with Flutter Kicks
  • Mosey to Cars
  • The Mary
    • Merican Hammer 15x IC
      Dolly Parton 15x IC
      Superman 15x IC
      Planks – 1min front, 30sec each side.

    Moleskin:

    This was an impromptu workout that I was anxious to try. There was a handful of explaining due to not knowing exactly how the exercise was worded in the lexicon or if there is one similar to it. All had a great and grueling time!!

    Uncategorized

    Swamp Death Star – 27 Oct 2018

    41 and Cloudy with 4 Pax (Cornwallis, PVC & Cosmo with Woodchuck Q) posted at the Swamp for a Death Star workout.

    Warmup

    • Bend & Reach 10x IC
    • Forward Lunge 10x IC
    • Abe-Pagodas 10x IC
    • Imperial Walkers 10x IC
    • Upper Body Stretches

    Mosey to Circle

    Jedi Warmup

    • Side-Straddle Hops 20x IC
    • Plank-Up 10x IC
    • Wall Sit 1min
    • Air Squats 20x IC
    • Wall-Headstands 1min

    Mosey to B-Ball Court

    Death Star Workout

    Each corner and middle point of the basketball court represents a station – making 8 stations total.

    Round 1:

    • Mericans at the circle 20x
    • Flutter Kicks at the Corners 20x IC
    • Squats at the Midpoints 20x IC

    Round 2:

    • LBCs at the Circle 15x IC
    • Mountain Climbers at the Corners 10x
    • Pike Pushup at the Midpoint (single count) 10x
    • Bear crawl between points

    Mosey to Cars

    The Mary

    • Crunchy Frog 15x IC
    • Plank Side 1min (switch to other side)
    • Scissor Kicks 15x IC

    Recover Recover

    Moleskin:

    -Woodchuck

    Uncategorized

    Tabata Thursday – 25 Oct 2018

    35 and Clear with 8 Pax posted (PVC, Zamboni, Cornwallis, Wolverine, State, Logger, and Headlock with Woodchuck Q) at the Hill this morning for a little Tabata Thursday workout!

    Warmup

    • Bend & Reach 10x IC
    • Forward Lunge 10x IC
    • Abe-Pagodas 10x IC
    • Upper body stretching

    The Tabata

    Interval training with 45seconds of High Intensity Training (HIT) and 30 second rest between. Each exercise was performed 6 times with 4 exercises total. Pax completed the following exercises:

    • Merican
    • Little Baby Crunch
    • Squats
    • Block Curls / Overhead Arm Claps

    The Mary:

    • Merican Hammer 10x IC
    • Crunchy Frog 10x IC
    • Flutter kicks 15x IC

    Recover recover

    Moleskin:

    Great exercise to reach that muscle failure. The addition of a block curl provided a great coupon opportunity. Good Training!!

    -Woodchuck

    Uncategorized

    Deck of Cards – 23 Oct 2018

    42 and Clear at the Hill this morning. 10 Pax posted (Logger, Khaki, Keytar, Brickyard, PVC, Headlock, Cornwallis (aka Wallis of the Corn), State, and Wolverine with Woodchuck Q) for a nice shuffling of the deck.

    Warmup

    • Bend & Reach 10x IC
    • Forward Lunge 10x IC
    • Abe-Pagodas 10x IC
    • Upper body stretching.

    The Exercise

    With 38 cards (Numbers 2 through 5 pulled out of the deck for each suite) shuffled randomly, Pax did 7 to 8 exercises before moseying to next area of the parking lot. Suits correspond with the following exercise:

    • Hearts = Mericans
    • Diamonds = Mountain Climbers
    • Spades = Little Baby Crunches (LBCs)
    • Clubs = Flutter Kicks

    Pax performed number of exercises that correspond with the value of the card (ie 7 of hearts = 7 Mericans in cadence).

    Pax ran a total of 4 stations with slight mosey in between before heading back to cars for Mary

    The Mary

    • Merican Hammer 15x IC
    • Crunchy Frog 15x IC
    • In the morning / At Night
    • Low Plank 1 min
    • High Plan 1 min

    Recover recover

    Moleskin:

    One of my favorite exercises because often the Q knows the amount of torture they are going to inflict. With this Q it’s completely random and even the Q can wear out pretty quickly with a series of the same exercise.

    Changing this up and allowing Pax to call out suite for reward or draw the next car helps sharing the pain as well!

    -Woodchuck

    Uncategorized

    Pre Birthday Bash 8/4/2018

    Weather was 71 degrees and clear with 4 men posted (IM, PVC, Cornwallis, and Woodchuck Q) at the Swamp to wish an early birthday to Woodchuck and IM

    Warmup

    • Bend & Reach – 10x(IC)
    • Abe-Bagoda – 10x(IC)
    • Lunges – 10x / Alternating Legs (IC)
    • Stretch – Arms & Legs

    Mosey to Circle

    Tabatta Table ( Exercises, 45 sec on, 29 sec off, 6 reps each.)

    • Mericans
    • Air Squats
    • Flutter Kicks

    Mosey to volleyball court

    29 Card Pickup

    No Cards lower than 8 Value in a deck with one Joker. Deck is shuffled with Suites determining the exercise – done individually.

    • Exercises: (68 total of each)
      • Hearts = Mericans
      • Diamonds = Dive Bombers
      • Clubs = Crunchy Frog
      • Spades = Flutter Kicks
      • Joker = 12 Burpies (on your own)

    Mosey to Cars

    • Mary
      • American Hammer – 14 (IC)
      • In the morning / at night (5x)
    Uncategorized

    Hill Climbers – 31 May 2018

    70 and clear weather at the Hill. 8 Pax (Logger, Samsonite, PVC, DC, Ringo, KneeHigh, Marshall with Woodchuck Q) posted in the gloom to get

    Warmup

    • Bend & Reach 10x IC
    • Lunges 10x IC
    • Abe Pagodas 10x IC
    • Side Straddle Hop 10x IC
    • Arm & Chest Stretches

    Mosey to east of parking lot for Cardio

    Exercise to end of parking lot and back

    • High Knees
    • Side-shuffle
    • Lunges
    • Butt Kickers

    Mosey to bottom of hill

    Hill Climbers

    Pax partner up at the bottom of hill. One pax runs up and does 20 air squats. The other pax does the following exercises at the bottom of the hill and keeps count. Teams have cumulative number of exercises to finish up

    • Mericans – 100x
    • Flutter Kicks – 200x
    • Spider Man Push-ups 100x
    • Little baby Crunches 200x

    Mosey to Cars

    Mary

    • American Hammers – 15x IC
    • Gas Pumps – 10x IC

    Cool down/Finish

    Moleskin:

    The hill was a welcomed change of scenery. Having reps that go up then down in count allowed us to maintain intensity without getting too bogged down in one exercise.

    -Woodchuck

    Uncategorized

    Tombstone – 24 May 2018

    56 and clear Weather at the Hill. 10 Pax (KneeHigh, Ringo, Brickyard, Samsonite, Marshall, Cosmo, Swayzee, Logger, Cornwallis with Woodchuck Q) posted in the gloom to get a little workout with some conveniently placed bricks.

    Warmup

    • Bend & Reach 10x IC
    • Lunges 10x IC
    • Abe Pagodas 10x IC
    • Side Straddle Hop 10x IC
    • Arm & Chest Stretches

    Mosey to east of parking lot

    • Motivator – 10 to 1
    • Mericans 25x IC
    • Flutter Kicks 25x IC
    • Air squats 30x IC

    Mosey to bottom of hill

    Main Event – Hardscaping

    Using a 30lb Landscape Wall Brick, performed the following exercises:

    • Curls – 30x IC
    • Skull crushers 25x IC
    • Brick Swings 20x IC
    • Standing Twist 15x IC
    • Brickup Mericans 10x IC
    • Burpies 5x IC

    Mosey to Cars w/ Brick

    Mary

    • Little baby crunches 25x
    • Flutter Kicks 25x
    • Minute of Low plank
    • Minute of High plank

    Cool down/Finish

    Moleskin:

    This was the first time I’ve ran a Brick-based Q. Great workout for the upper body! The 30lb bricks can be awkward at times but all Pax managed to get a handle on them. Would definitely plan something like this again!!

    -Woodchuck

    Uncategorized

    Whole Lotta Tabatta

    48 and Clear up at the Hill this morning. 9 pax (Keytar, Wabbit, Samsonite, PVC, Cosmo, Marshall, Zamboni, and Logger with Woodchuck Q) posted for a worthwhile Tabatta table around the parking lot.

    Warmup

    • Bend & Reach IC 10x
    • Forward Lunge IC 10x
    • Windmill IC 10x
    • Arm, Shoulder & Chest Streatches

    Tabatta 5 exercises (30sec on, 15 off), 6 reps each. Mosey between to different parts of the parking lot.

    • Merican
    • Lbc
    • Squats
    • Flutter Kicks
    • Mountain Climbers

    Mary

    • Merican Hammer IC 15x
    • Low to High plank hold
    • Additional Stretches as needed

    Moleskin:

    Muscle failure is the key to this Q. Helps individuals know what their limits are and still pushes them through the 6 reps. Great for strength building. Unfortunately the Burpie section didn’t make it to the 6th round.

    Uncategorized

    Up and Down @ The Swamp

    Weather: 26 and Foggy

    Posted: Zamboni, Brickyard, Darius, Cosmo, DC & Mini-DC with Woodchuck Q

    Warmup-

    • Bend & Reach – 10x IC
    • Abe-pagoda – 10x IC
    • Lunges – 10x IC
    • Overhead Arm Claps – 20x IC
    • Merican- 10x IC

    Mosey to Basketball Parking Lot

    • Motivator -10 count start to 5 count
    • Mountain Climbers -20x IC
    • Air Squats – 20x IC
    • Sprints
    • -Half Speed Down
    • -3/4 Speed Back
    • -Half Speed Down
    • -Full Speed Back

    Long Mosey to Circle

    • Cibatta Table – 30 on / 15 off – 6 reps
    • Mericans
    • Flutter Kicks
    • Mountain Climbers
    • Air Squats
    • Little Baby Crunches
    • Burpies (stopped @ 3)

    Mosey to Cars

    • Mary
    • Merican Hammer 15x IC
    • Over-Under 15x IC
    • LBC 15x IC
    Uncategorized

    Fitness Test – 1/27/18

    Breezy and rainy 43 degrees at the Swamp. Zamboni, Darius and I M posting with Woodchuck Q for a Fitness Test this morning.

    Stretch warmup

    Two Minutes of Push-ups:

    • Woodchuck – 55
    • Zamboni – 73
    • Darius – 80
    • I M – 40

    Two Minutes of Sit-ups:

    • Woodchuck – 73
    • Zamboni – 50
    • Darius – 54
    • I M – 54

    Two Mile Run:

    • Woodchuck – 17:10
    • Zamboni – 18:00
    • Darius – 16:27
    • I M – 15:08

    Stretching to cool down

    Moleskin: First Fitness Test done by the F3 Indy team. We were going to add Pull-ups but the rain mad the bars too slick. Looking to continue this fitness test every month to see where we end up and what rates of improvements we can make!

    Craig “Woodchuck” Donlan

    %d bloggers like this: