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.

27.3 (aka BRICK)

Weather 32, sleet/snow, gusty winds 

PAX:

Piper

Daisy

Bambi 

Popeye

Crabby PO

Humdinger

Jay-Z 

Wapner QIC

Warmup:

Maestro lap w/carioca & high knees

SSHs IC x25

Abe Vigodas IC x10

Shoulder pretzels IC x20

LBACs IC x10 both directions

Finkle swings x10 each leg

Tempo squats IC x10

Thang:

Block Dora 1-2-3

One partner farmer carries blocks around island, other partner does exercises to cumulative 100 skull crushers 200 block curls 300 block squats

Mosey to Happy Place

Leg blasters 

La la leggy 

Mosey to cars

9 burpees

48 block presses

46 heavy freddies 

48 block step-ups

14 hot potatoes

Block Mary (hold a block, if you can):

Wall sit 

Flutter kicks IC x24

Leg raises x15

Hello Dolly IC x15

Plank

COR, COT

Moleskin:

Workout named in honor of Indiana’s spectacular shooting performance from last night. YHC planned to honor the winner of last night’s game with BOILERS or HOOSIERS, but determined that neither team deserved recognition so called for a block party instead. Daisy rightly suggested the best way to acknowledge the game that just happened was to call it a BRICK party. PAX fortunate that it wasn’t 5 degrees warmer or it would’ve been much more miserable. Farmer carries made it plenty uncomfortable though. Needed a “break” in the middle to give the arms a rest and heat the legs back up from Monday’s workout. Back for more bricks and learned that new exercise hot potato would not be possible to 46 reps without serious injury. Good to have Bambi back with us this morning. Today’s words of wisdom from Crabby PO as he scraped the snow and ice off of his block – “if you take care of your block, it will take care of you”. 

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.

I hate running

9 pax posted in the morning. Warner Jay-z IM Daisy crabyPo Humdinger Popeye Pew-pew Meistro

Warmup

Arm circles x10 reverse x10 IC, Grass pickers x15 IC, Leg stretches OYO, Meistro lap

Thang 1

Mosey over to the front side of the pool- 3 light poles 1 burpee, Run back 2 then 2 burpees– ending in 10 burpees completed and a ten count

Thang 2

Mosey to the tip. Half of the group- Catalina wine mixers-4 of them/ other half 8 box jumps each group complete each station twice

Thang 3

Mosey to the stairs– stairway to seven. Start with 1 squat, down the stairs, then 1 Irkin– to 7

Ring of fire in the big shelter house– 10 squats-al gore, 5 merkins- plank, 10 dips- hold starting position.

Thang 4

Mosey to happy place for a leg blaster and a motivator from 7

Ending with an 1 1/2 lap Indian run around petting zoo

Mary

LBC IC x25, low and slow flutter kicks IC x10, American hammers

Moleskin

Good number out this morning. Burpees seemed to be the theme for today. And nothing like a little mumbling about the motivator being out of place today and not in the beginning.

Diamonds Aren’t a Man’s Best Friend

Weather 1, clear, slick

PAX:

Daisy

Piper

Crabby PO 

Jay-Z QIC

Wapner QIC

Warmup:

Mosey around playground and back to main shelter

Grass pickers IC x15

SSHs IC x25

Shoulder pretzels IC x20

Sprinklers IC x15

Tempo squats IC x10

Tempo incline merkins IC x10

Thang:

Draw a Card – Aces 100 reps, face cards 25 reps, all others number plus 10 reps

J♣️ Shoulder taps 

9♣️ High plank (90 sec.)

Q♠️ Monkey humpers

10♠️ Lunge walk

3♦️Chuck Norris merkins

J♦️ Dips

6♦️ Wide-arm merkins

9♦️ Ranger merkins

2♦️ Hand clap merkins 

7♦️ Derkins 

K♦️ Merkins 

2♠️ Bulgarian split squats 

Q♥️ Burpees

2♣️ WWII sit-ups 

5♠️ Standing lunges

A♦️ Arm circles 

4♣️ Heels to heaven

5♦️ Hand-release merkins

10♦️ Incline merkins 

7♣️ LBCs

8♦️ Merkins 

6♠️ Jump lunges

K♠️ Squats

4♦️ Carolina dry docks

K♣️ American hammers

Q♣️ Freddie Mercury

K♥️ Mtn. climbers

A♠️ Calf raises

J♠️ Smurf jacks

A♣️ Flutter kicks

8♠️ Backward lunges 

Mary:

No time for Mary (got plenty with the cards)

COR, COT

Moleskin:

Wapner reporting for Jay-Z on the joint Q.  “Warmer” than expected as temperature was actually above 0. Arrived to Daisy wandering around the park hoping for anyone else to post. Relieved as five men braved the elements while several others remained in the cozy warmth of the fartsack (including one PAX that will remain nameless “liking” GroupMe post but not posting). Learned in warmup that grass pickers might also be useful to clear out space after a big meal. Got through 31 cards with 12 out of 13 diamonds (including a run of 7 in a row) – definitely heavy on the arms. Total of 179 merkins of different variations along with dips and LBACs with Piper to blame for the cut of the cards. An icy cold morning for a workout, but now we know the hardest part of the day is behind us. 2ca69037-376a-44b1-8556-b5340e898a0e

 

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.