Monthly Archive April 2020

Trojan in the Hood

DICCS given- reminder of social distancing as well as normal DICCS

Warm up

10- low slow squats

10- imperial walkers

upward dog- downward dog- calve stretch

10 SLOW merkins

 

The Thang

Slow mosey for .20 miles

20 pistol LBCS- rotating legs after 10

10 – long armed crunches

10- v- ups

20 sec star plank— Mosey .20 miles and rinse and repeat

slow mosey .15 miles for 1/2 of a therkin

1- big boy

4- merkins

4 American hammers

increase big boys by 1 and hammers by 4 each round- get to five rounds

Slow mosey .15 miles with 1/2 being backwards

20 pistol LBCS- rotating legs after 10
10 – long armed crunches
10- v- ups

5 master shredders- holding 3 second plank in between merkin- once finished hold a 10 second plank and then 20 second elbow plank

Slow Mosey .20 miles to finish second 1/2 of therkin

6 big boys

4 merkins

24 American hammers ( ugh– thanks for Chastain picking up last few rounds– chicken was hurting)

Mosey .15 1/2 backwards

20 pistol LBCS- rotating legs after 10
10 – long armed crunches
10- v- ups
5 master shredders- holding 3 second plank in between merkin- once finished hold a 10 second plank and then 20 second elbow plank…. Rinse repeat

Mosey .25 miles for

20- crunches

20- heels to heaven

20- flutters

Mosey .25 miles back to COT

Moleskin

I appreciate opportunity to lead this group this small controlled group during this crazy times of social distancing and the virus craziness. More importantly I appreciate the opportunity to do this at 6:30 verse 5:30 and right outside my door. lol….. this is spoiling me….. hahah. Our groups was kicking it hard and killing our abs when we looked up and saw TROJAN and his daughter running/creeping around 6:55-7:00ish or so they continued and waited for us at COT. Nice work to all and glad we hooked up with Trojan and his daughter at the end at a safe distance– Carley age 14 is named Pete since she is a twin — Pete and Repeat—- LOL   Have a great day boys.

 

 

April Fool’s Meathead

5 bros circled up virtually this morning over our fancy Zoom channel (thanks for setting it up, Horsehead!). 3 of us were in garages/driveways while Mighty Mite and Fallout decided to chance things by swinging their bells indoors. Blueberry (not sure what region he was from) joined for a bit, but said something about needing to be done by 6:00 and signed off before we started at 5:35 (after standard 5:00 grace period for virtual workouts).

The Thang:

  • 4 sets of 5 x left-handed swings every :30 with 1:00 recovery after all sets
  • 4 sets of 5 x merkins every :30 with 1:00 recovery after all sets
  • 4 sets of 5 x right-handed swings every :30 with 1:00 recovery after all sets
  • 4 sets of 5 x merkins every :30 with 1:00 recovery after all sets
  • 2 sets of 10 x left-handed swings every 1:00 with 1:00 recovery after all sets
  • 2 sets of 10 x merkins every 1:00 with 1:00 recovery after all sets
  • 2 sets of 10 x right-handed swings every 1:00 with 1:00 recovery after all sets
  • 2 sets of 10 x merkins every 1:00 with 1:00 recovery after all sets

Next, we did 4 rounds of waiter carries. Walk out for :30 on one arm, then switch arms and walk back for :30. We finished up with core work:

  • 2 x :30 hard-style elbow plank with :30 recovery
  • 2 x :30 hollow body hold with :30 recovery
  • 2 x :30 glute bridge with :30 recovery

Announcements:

  • If you’re not already on it, join the #virtual_1stF channel on Slack for details about workouts that are being held while we’re #sociallydistant. There are also similar channels for 2nd F and 3rd F activities. Stay engaged during this weird time in our lives!
  • Vevlar will be bell-focused on Friday. Check Slack for details and join Horsehead and his merry band of misfits.
  • There will be an SOB virtual bootcamp on Saturday at 6:00 or 6:30 – check Slack for details. Join us for Olympus at 7:00 where we will do double cleans, presses, and squats with some farmer carries.

Mumblechatter:

  • I think this virtual workout thing is really catching on. We had double the numbers from Monday until Blueberry dropped. If anyone knows Blueberry, tell him we hope he comes back and stays for the workout next time. If you’re going to be up that early, you might as well get swole. Horsehead said my music scared him off, but that can’t possibly be the case. I wasn’t playing Pat Boone.
  • Thanks to the pax for joining and participating in the workout. While the conditions are obviously not ideal, it’s great to get the accountability and see everyone. I’ve found that keeping the morning routine going makes things a little more normal. I also don’t find myself trying to squeeze a workout in later in the day when I should be working or spending time with family.
  • Worst lighting award goes to Rock Thrill, although he said it was intentional so we wouldn’t mock his bell size.
  • Most sophisticated award goes to Horsehead, who had airpods on. That was a great idea and allowed him to hear all of the wonderful tunes and to catch all of the mumblechatter. You can tell this was at least his 3rd virtual workout.
  • Biggest bell award goes to Mighty Mite, as usual. He was swinging/carrying a 70+# bell.
  • Nicest workout area award goes to Fallout, who was in his family room/kitchen. Thankfully, he didn’t lose his grip on his bell or put it through his ceiling on the waiter carries.

Better Together

8 men and 2 of YHC’s many 2.0’s Q’d a bootcamp in the zoom and proved again that virtual bootcamps are legit.

Thang

  • 2 minute run into our respective ‘hoods (1 min out / 1 min back)
  • Pax 1 calls an exercise
  • 2 minute run
  • Pax 1 calls his exercise again
  • Pax 2 calls an exercise
  • 2 minute run
  • Pax 1 calls his exercise again
  • Pax 2 calls his exercise again
  • Pax 3 calls an exercise
  • 2 minute run
  • etc etc

Here are the exercises that each PAX chose as we built the pyramid:

  • Tuck – merkins x 10
  • Wild Turkey – single leg Romanian deadlifts x 5 each leg
  • Fire Hazard – burpees x 10
  • Point Break – LBC’s x 10 IC
  • Geraldo – CDD’s x 10
  • Bucky – Sister Mary Catherine’s x 5 each leg
  • Bratwurst – Heels to Heaven x 10
  • Wingman – 1 minute plank

Zoomskin

Thanks to all for helping YHC Q this one.  The format kept everyone engaged and provided a good mix of exercises and running (~2.5 miles total).  We started w/ 9 PAX and at some point YHC’s 2.1 wandered into the garage and was conscripted into the workout.  As we were running down the street she was overheard muttering to herself “But I was just looking for some tape…”.

It is clear to YHC that we need these virtual 1st F workouts/2nd F hang-outs/3rd F discussions in our daily lives as a source of light as we face the growing darkness around us.  Please do everything you can to stay connected and bring others into the fold.  We are better together.