FRIDAY 13TH BLACK CAT DIESEL



FRIDAY 13TH BLACK CAT DIESEL

5 guys showed up for Ricky Bobby’s VQ. All from Briarcrest. Tried to keep a Friday the 13th theme throughout the workout. Weather was good.

Warmup:

13 SSH, 13 Imperial Walkers, 13 Potato Pickers, Calf Stretches, 13 Mountain Climbers and finally 13 sets of Bat Wings (arms rotated forward then backwards then seal claps then overhead claps) all done with a 4 count. – From the groans I think it was tougher than it sounds.

The Thang:

Round 1

-into the Pit of Misery for a good amount of step ups and dips (instead of 11’s we did 13’s)

– Bear Crawl across small parking lot followed by 10 merkins – 3 sets

-Lunges across parking lot followed by 10 LBC’s – 3 sets

-Monkey walks across parking lot followed by 10 Merkins – 3 sets

Round 2

Black Cat workout

Pick a card from the Black Cat sign- low cards correspond to lower body exercises higher cards correspond to upper body exercises, face cards are abdominal exercises and if you get a black joker exercise is doubled red Joker – whoever picked gets to choose next exercise. ALL (ALMOST ALL) EXERCISES WERE DONE WITH  DUMBELLs IN HAND

 

  • Lower Body Exercises – (just the ones we got to)
  • Bulgarian Split squat – 10
  • SINGLE LEG SQUATS ON WALL – 10 EACH LEG
  • CALF RAISES   – 20
  • SQUATS WITH WEIGHTS -20
  • Single leg deadlift curl -10 (5 each leg)
  • SIDE Lunge – 5 each leg
  • Upper Body Exercises – (just the ones we got to)
  • Annies – 20 total (SOMEHOW THESE GOT SKIPPED-Blame Spider Monkey)
  • MERKINS- 10
  • Chest press on your back – 20
  • CURLS – 10 EACH HAND
  • military PRESS – 20
  • Merkins walkovers (Coupon) 10
  • Dirkens – 10
  • Wonder bra – 10

Abdominal Exercises – (just the ones we got to)

  • Elbow plank – 1 minute (SOMEHOW THESE GOT SKIPPED-Blame Schneider)
  • LBC’s – 20
  • Bicycle crunches – 20
  • Leg lifts – 20
  • Dollys – 20
  • Heals to heaven – 20

Moleskin:

For my VQ it went pretty smoothly, thanks to the great help by Brutus and Chastain. I tried to put together a workout that encompassed the whole body. I would have liked to have gotten to a few more of the exercises that I had planned but we still got through a good amount of them. I am not sure I realized how difficult just rotating your arms can be. I would love to have seen more guys out this morning but I guess kids staying home from school for e-coli, Corona Virus and the stock market tanking was enough of an excuse to fartsack.

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