Heavy Weights/Heavy Cardio

Heavy Weights/Heavy Cardio

14 men came out on this extra gloomy morning to remember the fallen and make themselves better men.

Tags appear to be messing up (I’ve added them 3 times and they keep disappearing) so in case they don’t show up: Fuse Box, Credit Score, Rockwell, Cat Fish, Glydah, Swimmers, Gump, Ricky Bobby, Schneider, Xerox, Old MacDonald, Spike, Banjo, and Twinkle Toes.

I wanted to go heavy today. The bricks are good – but candidly when I envisioned this site, it was always with heavy weights. The bricks were brought in while we searched for heavy weights and just for shoulder exercises. That’s not to say we haven’t been beaten down by the bricks a time or two; but I wanted to bring back what I had originally envisioned Chiseled to be – heavy weights (to pack on dense muscle) mixed with high intensity cardio.

WARM UP

Quick lap around the parking lot.

Circle up for a quick warm up (perhaps too quick I learned). 10 Merkins, 10 second 6 inch hold, 10 more merkins.

Line up against the curb for beat the Q. Down and back. For every person I beat – 1 burpee. Off we go. I cross the “finish line” and count 5 guys I beat. As I finish my fifth burpee I get up to see two respects on the ground stretching and in pain. I hear Schneider say “he didnt stretch….too hot outta the gate”. My bad guys. Quick stretch on your own. Hamsting, calf….whatever you want. Repeat 3 more times except changing from 1 burpee per pax I beat to 5 jump squats per pax I beat. I believe round two we did 10 jump squats. Round 3 – 5 jump squats. And the fourth round we did 20. Everyone was gassed. Great – that was my plan. Mosey over to the gear and partner up.

THE THANG

While guys were partnering up (and gasping for air) I laid out the pain stations. Heavy weights separated by some cardio move (or body weight move)

27 lb bar curls

Jump squat on Cinder blocks (Fast for cardio)

22 lb bar reverse curl

In/Outs

Hammer curls 25 lb dumbells

Get Ups with 20 lb medicine ball

Supines

Partner Sprint down and back. 5 exercise penalty for losing. Winner picks losers exercise (5 burpees, 5 jump squats, 5 lbc’s, ect.)

Military Press with 50 lb dumbell

Atomic Merkins (In/Out with a merkin)

Tricep Extension with 30 lb dumbell

Curb dips (add in reverse in/out if you want more cardio)

Tricep kick back 12 lbs

Chariot pull (Clydesdale pull?) with the heavy rope.

I had planned to do two rounds of this and call it a day, but I was gassed. I looked around the last set and it seemed as if I wasn’t the only one. I felt like a recover exercise to get our heart rates down a little bit followed by one final push at the end would be good. Time for a Deadwood Audible.

Circle up for Ab Webb. Heels to Heaven and LBC’s. Got to 6/24 and felt like it was time to lift again.

Grab heavy weight and do 20 curls. Rotate to new heavy weight for 20 curls. Rotate again for 15 curls.

Rotate again for 20 tricep presses. Rotate 20 tricep presses. Rotate 15 triceps presses.

Rotate 20 Military Press. Rotate 20 Military Press. And finally rotate and 15 military presses.

3 Minutes left. Lets finish the Ab Webbs. 7/28, 8/32, 9/36. Out of time. 6:15. I decided to call it short.

MOLESKIN

Swimmers stepped up and answered the call for the Hope Challenge speaking of his early on marriage struggles (surprisingly, at least to me anyways, in front of his 2.0 Gump). It wasn’t until voicing their issues at Church did they find a path to help them with the tools needed to make their marriage better. Get with simmers if you want the name of the camp they attended.

Guys crushed it today. Rockwell partnered with me. We have partnered a few times together at Chisled and the dude consistently takes it to another level dragging me along with him. Good work today.

Spike is becoming a regular out there and has been putting in some hard work.

Gump got me on the sprints. I thought I had him and dropped it down a gear heading into the finish line. He accelerated past me to prevent an additional 5 jump squats. Nice work young man.

Catfish and Glidah out there killing todays workout. Proud to announce Catfish is still smoke free. I think we are approaching a month now. Awesome job. Add the fact that he has been attending all our workouts coming from Unionville is unbelievable. Glad to have you as part of our rag tab bunch of misfits.

Many others worked hare as well, but my time is getting short and I still want to touch on the elephant in the room today….

A discussion regarding this date – 9/11. Where you were and how it altered your life and those around you. I spoke of being a freshman in college and how this year is a little different knowing there are freshman now in college that were my age that were not alive when this happened. My path was already set, but I had friends still in high school that these events altered their planned path. They either skipped or delayed college to join the military. I’m not going to say I would or wouldn’t have taken the same path. Perhaps I would have still ended up in school – likely I would have; but I’ve always wondered what if. What if I was a senior in high school instead of a freshman in college. Would I have been led to step up and serve? Its crazy sometimes looking back on life seeing the path that has got you were you are and wondering what if I went left instead of right.

Xerox shared that he was supposed to be in one of the towers that day. He didn’t elaborate on what kept him away, but I’d love to hear that story one day.

Another pax’s had a family member unfortunately directly impacted by the events to passed away.

We all have stories of were we were that day. Its a sad day for all Americans. Prayers to the families that lost loved ones. Prayers to the lives that were altered that day.

During COT we took a moment of silence to reflect on where we were, what the country went through, and to think about those that lost their lives that day.

ANNOUNCEMENTS

Prostate 5k this Saturday. Still looking for need for speed runners. Get with swimmers for sign up info.