The No Name Workout

The No Name Workout

In my haste to post a back blast before getting to my Saturday Honey Do’s, I failed to come up with a clever workout name.  After 5 minutes of day dreaming about neighborhood pool moms staring at the computer screen, I went with the very uncreative No Name Workout.

Six pax showed up to see what exactly my guarantee was.  At the end, I think most would agree it was epic, legendary, a beat down, only tough because it was humid.  (If you haven’t noticed by now, I read Foundations recent back blast and figured out how to do a strike through…..it may get excessive during this back blast).

WARM UP

Mosey around school buses and half way up the  parking lot. Warnings, Form Threats, Disclaimer Given.

25 SSH

10 Mountain Climbers

10 Peter Parkers

10 Parker Peters

15 Potato Pickers (Through the hole is not a thing, except in the bedroom)

THE THANG

Mosey back towards the school warning the pax along the way that I wanted to try something new and that it would probably suck.

Circle up in the grass for Ladder Merkin down mixed with Ladder Maktar Jai (Spelling?) going up.  With a tip of the cap to Recalculating I did mention it was a version of Catalina Wine Mixer.  So…..9 Merkins & 1 Maktar Jai, 8 Merkins & 2 Maktar Jai…..   Around the 4 Maktar Jai mark, I decided that yes, this exercise did suck as bad as I thought it would.  I gave the pax the audible if they chose to take it to continue on with only Merkins.  4 Pax joined me in that modify, but 2 stayed strong and completed the true ladder.  I expected it out of Dasher because, well he’s dasher;  but I was very impressed with Mad Dog pushing through.  Good work.

Partner up and grab 1 heavy rock per team:

• Partner 1:  Low Slow Squat with Rock.  Partner 2:  Run Bus Loop.  1 Round
• Partner 1: Curl.  Partner 2: Up and over on the benches 20 times total.  1 Round.  (After thorough form demonstration that only Doc McStuffins would be proud of, half the pax still did the up an over’s wrong).
• Partner 1: Press.  Partner 2: 1 legged lunch with back foot on the bench – 10 each leg.  1 Round.

Everyone: 15 Derkins.

Mosey to Railings for Supine Ladder staring at 9 and going to 1.  At 3 I added a 5 second hold at the end of 3, 2, and 1.

Lunge walk across the bridge with a jailbreak up the hill to the short wall.

20 dips, inch worm merkins to the wall, 10 donkey kicks, inch worm push ups to short wall.  2 Rounds total.  I believe Dasher was the only one to complete the two rounds (Surprise, Surprise) before YHC called an audible.

Mosey to the brick pile.

Partner 1: Curls with Elbows rested on belly.  Partner 2: Run down hill, hold fence for 10 low slow jump squats and back up the hill.  2 Rounds.  I gave modification option of taking gravel stairs to stay off the grass.  Finch and Shop Dawg laughed in the face of that modification.  At this point, I was pretty gassed and knew we had plenty of cardio coming so I modified (seems that’s becoming a trend with this workout).

Circle up as a group for brick work.  No specific count, just go until it burns, then put bricks down and continue without bricks until it burns.

• Tricep kick back
• 4 count front raise/side raise
• Reverse Fly

Mosey to trees behind baseball field.  Hills – up and around the tree (Clydesdale modification was just to top of hill).  Tree 1, 3, 5, & 7 were front hill runs while tree 2, 4, and 6 were backwards hill runs.  I gave an extra disclaimer about wet grass, being careful, and modify if you feel unsafe.  When I was done I look up to see Dasher already running back up the hill.  Even with the modification, Dasher was on tree 7 as some of the Clydesdales entered tree 5 with heavy breathing.  I audibled and had everyone stop where they were and meet back at Bricks.

Burn out triceps one last time with 20 tricep kickbacks.  Bricks up and mosey to the bridge.  On the way there I warned Shop Dawg and Southern Belle that they were going to hate me for what I had planned for the final 8 minutes.  Shop Dawg said bring it, so just like the crappy cheer leading movie from the 90’s – I brought it.

Partner Pushes from the bridge to the left side parking lot.  Flap Jacking whenever the pusher gets tired.  I gave my partner Mad Dog the good news that I in fact did remember to brush my teeth this morning since we were going to be in such close quarters.  Unfortunately for me, he failed to do the same.  Mad Dog and I mary’ed with heels to heaven waiting on the 6.  Based on the remaining 4 walking in, I assume that was a beat down of an exercise.

Partner Pull from bottom of parking lot to the cars (at least that was my intention) flap jacking when the puller gets tired.  At the top of the parking lot, most of the pax were spent so I audibled (once again).

Walked for 10 seconds to catch our breaths then did a jail break to the crosswalk to end the class.  Dasher jumped out to an early lead, but apparently he never read the tortoise and the hare book as a kid because in a surprising upset, Shop Dawg brought home the gold.  We may have to incorporate some horse racing odds next time because Shop Dawg could have earned some big money on that win.

MOLE SKIN

A great group of guys came out today.  A smaller group than usual, but quality over quantity today (those that usually come please don’t get offended, that’s a joke).

Very little mumble chatter today to spice up the back blast.  Dasher tried his best to add some lively discussion.  I realized today that all the good talkers are gazels.  Bottle Cap, Money Ball, and Goodfella just to name a few.  I’m beginning to think its not a personality thing (introvert vs extrovert), or an intelligence thing (as obvious with Money Ball going to Tennessee – I’m kidding of course), but I think its a Clydesdale vs Gazel thing.  I think us Clydesdale’s are so winded, that we physically can’t speak or think of anything funny to say.  I will continue to observe this new theory from the back of the pack and try my best to step up my mumble chatter game.

The towel made its appearance again this week.  Actually, I got tired of Recalculating asking about when it was making its return so I decided to bring him out of winter retirement.  I’m beginning to wonder if they (Recalc and my towel) have some weird side relationship that I don’t know about.  Either way, I asked the wife to use bleach when cleaning the towels.

Good work from Southern Belle.  He’s coming along nicely and improving with each post.  Thanks to those that continue to push the new guys and encourage them to keep coming out.

Shop Dawg put in some good work today.  Please take this as a compliment when I say this, but I hope in 20 years I can still post to F3 and keep up as well as you do.  I was shocked as you came flying past me during the final jail break.  Loved that you beat Dasher.

Finch was getting very close to having his Clydesdale card pulled the last couple of workouts.  He was approaching back of the gazel pack territory.  Good work lately Finch.

I thought Southern Belle and I were going to be the first ones there this morning.  As I round the corner into the school I see Mad Dog planting the flag in the ground.  Dude worked his butt off today.  Pushed through the full set of Maktar Jai’s even after I gave a chance for modification.  He even posted while on vacation – impressive.  Glad to have you as a site Q on Saturdays.  You and Popeye make a good team.

In case no one knew, Dasher is fast.  I tried my best to handicap him today, but to no avail.  He also pushed through the full set of Maktar’s.  Good work.

Announcements

Third F opportunities:

Sunday 7:00 5 Stones Office building.  Studying the book of John.

Monday evenings @ 7:30 Brooklyn Pizza.  New book starting this week.  Come to get a copy of the book and drink beer with Shop Dawg.

Sandbox Fundraiser Pool Party June 8th @ Lawson Pool.  $40 per family.  Pizza and Beer provided.