Blocks, Box Jumps & More

Weather 31 and clear

PAX:

IM

Bambi

Maestro 

Popeye

Huffy

Jay-Z

Piper

Crabby PO

Wapner QIC

Warmup:

Abe Vigodas IC x10

LBACs IC x20

Arm stretches 

Sprinklers IC x15

Grass pickers IC x10

Willie Mays Hayes OYO

Tempo squats IC x10

Thang:

  1. Blocks at the barn – 20 block curls, farmer carry two blocks around flag and back, 20 skull crushers
  2. Legs at the tip -10 box jumps, 10 step up and through to high knee (each leg)
  3. Circuit at the pool – 10 crunchy frogs, 20 mountain climbers (4 count), 30 LBCs, 40 SSHs

Mosey from one station to the next around the petting zoo and repeato repeato 

Block Mary:

Wall sit with block

Flutter kicks IC x25

Block presses IC x10

Hello Dolly IC x15

Block presses IC x10

COR, COT

Moleskin:

Q scouted location ahead of time and yesterday’s heat wave melted enough snow off of the road to allow for a circuit around the petting zoo. Shovel flag came in handy at the tip to clear some snow for box jumps and step ups. Clear and calm morning was quickly forgotten working through a simple but quite effective workout with a surprising amount of cardio. One PAX was even sighted stripping off an outer layer but thankfully stopped there. Enjoyed the last reprieve before the weather rolls in – will be a fun one on Monday!

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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.

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!

Spooky Block Party

Weather 60, starting clear to rain

PAX:

Piper

Daisy

Popeye

Ghost

Crabby PO

Humdinger

Bambi

Wapner QIC

Warmup:

Maestro lap

SSHs IC x25

Abe Vigodas IC x10

Shoulder pretzels IC x20

Willie Mays Hayes

Frankenstein walk

Thang:

Mosey to Spooky Place

Perched gargoyle 

Bat wings 

Werewolf 

Mosey to Blocks

Start with 12 block curls, run to other side of parking lot and do 1 LBC, run back – reduce curls and increase LBCs to 1:12

Start with 12 skull crushers, walk to other side with block and do 1 squat, walk back – reduce crushers and increase squats to 1:12

Block Mary (ab exercises holding up block):

Al Gore 

Flutter kicks IC x20

Freddie Mercury IC x20

Hello Dolly IC x20

Plank

COR, COT

Moleskin:

Good turnout even with the threat of rain – started dry but that didn’t last. Appropriate for Ghost to post for a Halloween workout. YHC tried to mix in some spooky exercises with the block work – more running than expected along with the blocks. Block party always good on the arms later. Rain came with about 10 minutes left and even shelter from a tree couldn’t keep Mary dry. 

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.