1000 Rep Challenge

1000 Rep Challenge

12 Pax decided to join me on a cold (45 degrees) wet day to see what this 1000 rep challenge was all about.  I rarely steal workouts from my wife who is a personal trainer at the YMCA, but this one I thought would be good to adapt to F3.  The goal is to do 100 reps of 10 exercises for 1000 total reps.  For her classes, they only have 45 minutes to do this, and typically only the elite athletes get to all 1000 reps.  I wanted to incorporate more running into this challenge and put out on GroupMe that we would do 1000 reps and 3 miles.  Apparently that peaked some pax interest to the point that one of them bet me that if we hit 3 miles – he would do 15 Burpees.  Challenge accepted Money Ball.

WARM UP

Mosey up to the Kensington School.  Reclaculating reminded me not to shoot my wad too early.  (Thanks for the reminder).  Backed off my pace halfway through.  As we approached the school doors, Recalc again reminded me that we had 2.0’s in tow (3 of them) and that the separation was getting pretty far.  I audibled the plan and had the pax turn around to pick up the 6.  We then found a light to circle up (which as soon as we did, the light went out).  Proper disclaimer given.

THE THANG

50 SSH’s (calves burning towards the end)

Mosey down past the cars to the baseball circle.  Squats while we wait on the 6.

25 SSH’s

Jimmy Duggans

25 SSH’s

Mountain Climbers in sets of 25 with the count 2 = 1 (only count your right foot).  25 at the start, 25 at first light, 25 at second light, and 25 at the Park/school drive entrance.

Partner Up for rock work.  Partner 1 rock press, Partner 2 Run to school curb and back.  Each Pax does 100 presses on their own.  Keep going until last person has completed 100 (Some got way over 100 presses)

Partner 1 – 20 curls.  Partner 2 – 20 slow tricep dips for 5 rounds (until you reach 100 of each exercise).  Rocks up and squats while waiting for the 6 to finish.  

Short mosey to Millbridge neighborhood road.  Group 1 run two mailboxes up then start lunges.  Group 2, Lunge from the start until you see group 1 start lunges then run two mailboxes in front of them.  (I was worried that I would’t be able to explain this properly or that pax wouldn’t understand.  I was pleasantly surprised by how the group quickly picked up on this).  During this stretch I looked down at the watch to check time an mileage.  6:56 and 1.28 miles.  Yikes.  For the first time that day I had doubts that we may not get to 3 miles.  We reached the end of the road and I asked for the lowest count of lunges.  I heard 75, so as a group we did 25 lunges towards the Clubhouse.  Once you this 25, you jail broke.  It was towards the end of my sprint that I found a small lake.  I believe I scared Chainsaw as I was scrambling to get out of the middle of said lake.  I may have attempted to climb up him to get dry.  As my feet hit dry land, I hear Recalculating (who was ahead of me) say “oh yeah, watch out for that huge puddle right there”  Perhaps a little earlier next time recalc?

Find curb and do 100 toe taps on your own.  Squat while waiting for the 6.

I had planned to do the next exercise going up the incredibly steep and long hill at Millbridge, but with the number of 2.0’s we had along with having to dodge cars last time, I thought it best to stay in the parking lot.  10 Merkins at one island, sprint the parking lot, and 10 jump squats at the far island.  10 rounds for a total of 100 each.  Watch check….7:15 (ALREADY???!!!!).  I was running out of time.  I called an audible and asked everyone to meet up at the first island and knock out remaining merkins and squats without the run.  Most had gotten 7 to 8 rounds in already so it didn’t take long to knock out the remaining reps.

Quick mosey to the wooden bridge where I was hoping to find a dry spot.  I was worried about cars coming through, and saw an over hang that appeared to cover the sidewalk so I relocated the group the the sidewalk for 100 LBC’s.  It was not dry.  In fact, it was soaking wet.  As I did LBC’s, I kept hearing this strange suction noise my back was making against the wet concrete.  It sounded gross (Much like the sound I picture when Zin tells the story of the 400 pound girl he had the one night stand with in college.).  I think I lost a lot of the Pax confidence at this point as the mumble chatter got hot.  We did 50 civilian count with a 5 second Bread Bowl count break followed by 50 civilian count again.

Quick mosey back to “lunge” road.  Time check.  10 minutes left, but wait….what is this…..2.79 miles.  Oh, we can get 3 miles in 10 minutes.  Mosey to top of hill, turn around for 6.  Mosey to end of street, turn around for 6.  Shout out to Rudy for pushing really hard here.  Dude was at the front (yes FRONT) of the pack for this part.  Awesome job.   Quick watch check.  5 minutes and 2.9 miles.  Lets mosey some more…back past the cars to the circle.  Watch Check.  7:26.  2.99 miles.  Mosey back to cars picking up 6 along the way.  

3 Minutes left…needed an exercise we could do 100 of in 3 minutes.  Peter Parkers on your own.  When I hit 100 I went to grab my phone and asked the pax to do air presses once they finished.  Got back to the circle right as Recalculating called time.  Watch Check – 3.06 Miles!  Oh crap, I better stop the watch so the GroupMe haters can’t claim I got to 3 miles by going over time……and boom, workout watch time came in just under 60 minutes at 59:40.

Quick Summary of 1000 reps: 

100 SSH, 100 Mountain Climbers, 100 Rock Presses, 100 Curls, 100 Tricep Dips, 100 Lunges, 100 Toe Taps, 100 Merkins, 100 Squat jumps, 100 LBC’s, 100 Parker Peters.  For those good at math you will note that is actually 1100 reps.  Yes, I may have not been keeping up with how many exercises we did, plus we had 3 minutes to kill at the end.

MOLE SKIN

Great job today Gentleman.  Lot of hard work put in.  Really impressed by Rudy’s push today (was it because his son was there???).  

Always good having the 2.0’s out there.  I try my best to put together a workout that all fitness levels (and age levels) can do while keeping it hard for everyone.  That is often times easier said than done, especially with 2.0’s.  That being said, I think its great getting them out there and exposing them to our values (maybe not our culture, but our values are great).

Watch checks: Recalc over 4 miles.  Southern Belle and I’s Fitbit had us just over 3 miles with 801 (SB) and 853 (mine) calories burned.  Popeye had us a a freckle past a monkeys @$$, and Dough Boy laughed at us for having watches.

Interestingly enough, both Southern Belle and I had a max heart beat over 200 (I had 207 and he had 206).  Previously my highest heart rate had been 182.  Impressive.

Lively discussion at Coffeteria – which I always enjoy.  A few of the pax learned a new work term today – Ghosting.

We all need to say a prayer for Bread Bowl as he dropped Dough Boy’s large coffee (filled to the top) in the parking lot walking to the cars.  All I heard from Dough Boy was “Really Bread Bowl???!!!”  Poor kid.  It was a good 11 years Bread Bowl.  I will miss your insults hurled Zin’s way.

ANNOUNCEMENTS

I just recently learned of one of our brothers that went (and may still be going through) a hard time.  Shame of me for it taking 3 months to realize this.  I don’t know what they do or don’t want shared so I will leave it at that.  I urged/challenged the group today to reach out to other pax, especially this time of year which can be hard on some, to make sure they are doing well.  If you are having a hard time, let someone know.  I’ve offered it before and I will do it here in writing….I will buy the beer if you need to talk.