8 brave souls showed up to endure the brutality of a workout led by a newly-turned 50 year old man who apparently doesn’t want to grow old. Man, I’m old enough to be of these guys’ fathers….Anyway, good workout…hard to do 50 reps with a kettlebell (“KB”) so the focus was on a full body experience. Mission accomplished i think.
Workout:: Quick lap around the parking lot; SSH x 50, Run in place KB toe touches for 50 count, 2-arm swing X 20, Goblet squats x 20, Bent over rows X 15 each arm, Merkins x 30, Burpees with KB snatch/press X 10 each arm. Mosey to jungle gym area>
6 exercises – 2 sets each: Plank with upright row X 10 each arm; Dips w/ KB in lap X 15; 10 pullups, 15 Merkins, Squats with KB press X 10 each arm, Bicept curls X 20. Mosey to brick wall>
Peoples Chair with KB (4 sets): 50 second hold w/KB between legs (a/ka/ “sack draggers”); upright row X 15 followed by 1-leg holds for 10 count; 1-armed curl + overhead press X 5 each arm; 50 second sack draggers. Mosey to soccer field>
Mary: LBC w/KB press X 25; Dolly w/KB press X 25; Flutter w/KB press X 25; Heels to Heaven X 15; Dying cock roach w/KB overhead to knees X 15; Mason twist w/KB X 15; the Mighty Mite Twist w/KB X 12. Mosey to sidelines. 15 KB Squats, sprint to other sideline, 15 Merkins. 15 Curls, sprint, 15 Merkins. Mosey to parking lot.
Finished with 50 Burpees. haha – Dropped the “0” (that’s only 5 !!)
Since this was my last F3 workout at less than a half century old, I wanted to make it a memorable one. I could have done without the 4 martinis last night and made this a little less memorable actually…But nevertheless, with a theme based on “49”, as in 49 reps, 16 of us headed out from the Vine to warm up in the parking lot above the lake. Oh what fun we had!!
Pre-workout: Honeybee, Madame Tussauds, and the Q had a 30 minute Kettlebell preblast.
Warm-Ups; SSH x 49 in cadence, Merkins X 49, Squats X 49. Mosey to the 2nd knee wall by the lake.
Workout: Series of exercises mixed in with 49 second planks. Dips X 49, Derkins & Incline Merkins X 49, Squats X 49. Mosey to Exercise Trail for Pull-ups – 3 sets X 10. Mosey across bridge and out to the road for Indian Run to the far lake with the grass hill. Started with a sprint around the lake.
On the grass hill, started a 7 sets of 7 reps at top and bottom of the hill (actually 14 sets total). 7 Burpees at the bottom of the hill and 7 Merkins at the top. After the 2nd set of Burpees, we mixed in Mary exercises – each with 49 reps (24.5 in cadence): LBC, Mason Twists, Bicycle, Rosalita, Dolly, and Flutter. Finished with Jack Webs with 10 sets of Merkins (1 up to 10) and shoulder presses (4 to 40 but the last one at a 49 count). Mosey back to Vine for a 1/2 mile run.
Finished with a combo 49 reps of Merkins and planks (7 count holds).
First, a special mention goes to Run Stopper for gracing us with his presence at Bagpipe! Come again, you’re always welcome!! So the theme of the day was a mixture of 3 different exercises (variations of merkins, squats, and Mary) – so for most of you don’t let the title fool you and get your minds out of the gutter!!! We started with a mosey over to the Stonehenge statues for a quick warmup and then jogged over to the parking deck by the movie theatre which hadn’t been invaded since the Haggis downpour about a month ago where Frehley’s (me) proceeded to strip off layers of clothes. Anyway, once on the garage we proceeded with the Treacherous Triage in the Garage…
Warm-ups:
SSH x 25; Imperial Walker x 25, Merkins x 30, Dips x 30 on the concrete benches
Mosey to parking gargage for combinations of various squats x 10, merkins x 15, and Mary x 20 followed by sprints to each end of the ramps (top and bottom) where the 3 exercises were repeated. 10 sets of 3 (30 total) exercises with sprints in between.
Set 1; jump squats, merkins, lbc
Set 2: squats, wide merkins, dolly
Set 3: jump squats, narrow merkins, flutter
Set 4: peoples chair (1 min including 15 sec 1 leg holds), diamonds, heels to heaven with dolly
Set 5: jump lunges, merkins, bicycle
Set 6: peoples chair (1 min including 15 sec 1 leg holds), wide merkins, mason twists
Set 7: peoples chair with 50 overhead presses, carolina dry docks, lbc
Set 8: squats, wide merkins, flutter
Set 9: jump squats, diamond merkins, protractor
Set 10: Mary Ladder: 10 reps of various Mary exercises followed by merkins (2) and squats (2), then 4 merkins and squats, then 6, etc – up to 10 and then back down to 2.
15 Burpees to close out the garage session.
Mosey back to Vine restaurant and brought in 2014 with 20 merkins and a 14 count of 6 inches on the 20th rep.
On a serious note, thanks to all for a wonderful 2013. I’ve enjoyed getting to know so many great guys and looking forward to an even better 2014! HAPPY NEW YEAR!!
Well, after too many laps around the lake last week, I proclaimed that Foxhole would involve “no running”! Instead, 7 brave soles and myself (Frehley’s Comet) were to endure a full body experience with the Kettle Bells that would surely leave some in pain for a few days. That was the goal anyway.
Warmups: (Mosey from parking lot to circle up on soccer field)
SSH X 25, Squats x 25, Mountain Climbers X 15, Merkins x 20 (40 total), Hitler walks x 10 (each leg)
Stayed in circle for yet another version of 12 days of Christmas (12 exercises with Kettle Bells, 12 reps (some in cadence), and burpees/man-makers in between each exercise):
2 hand swing + 12 burpees; LBC’s in cadence w/KB press + 11 burpees, Upright Row + 10 burpees, Dolly in cadence W/KB press + 9 burpees, Bent Over Rows each arm + 8 burpees, Squat+Curl+1-Arm Press + 7 burpees, Romainian Dead Lift + 6 burpees, Flutter in cadence w/KB press + 5 man-makers, Lunges w/KB twist + 4 man-makers, LBC’s x 24 w/KB press + 3 man-makers. For last 2 sets, we jogged to playground area: Pull-ups + 2 man-makers; Finished with People’s Chair w/KB for final exercise (but I used executive priviledge and turned last set into 4 sets). 1 minute People’s Chair with diffeent exercises with Kettle Bell / 30 second breaks (Sack Draggers, 15 overhead presses, 15 Upright Rows, 10 Curls each Arm).
2 sets of Mary with Kettle Bells (12 Mason Twists in cadence, 15 Freddie Mercuries) and 1 set without kettle Bells (12 Heels to Heaven + Dolly).
2 sets of Pass the KB / Tunnel of Love (Lined up all 8 KB’s and passed back and forth 4 times).
Finished; 2 dozen Merkins.
Fun was had by all…