Author Archive Popeye

Stalled Diesel, the latest backblast ever

The usual Popeye beatdown, with typically insane lifts, making gazelles scream to be allowed to run.

WARM-UP

Mosey around the parking lot.  Typical Popeye warm-up.

15x each – SSH, mountain climbers, SSH, merkins, SSH, plank-jacks, SSH, imperial walkers, SSH, imperial butt-kickers, SSH

Stretch – Duggan, calves, can-openers, 15x Moroccan nightclubs

THANG

Get started

  • 3x 100’s with bricks (100 = 10x curl, 10x palm down curl, 10x cross body curl, 10x front raise, 10x side raise, 10x bent over fly, 10x bent over row, 10x bent over tris, 10x shoulder press)
  • Grab coupons and walk to Mt Chiseled, stopping for 5x coupon swings 5 times on the way, partner up when we get there.

Fun at Chiseled

  • Buildup #1: chest press, sitting shoulder press, arms to heaven, all while partner rifle carries to the top of chiseled
  • Buildup #2: curls, shoulder press, curl to press, all while partner carries to top of chiseled backwards
  • Chesty Chiseled: standard chest press, incline chest press, decline chest press, all while partner murder bunnies to the top of chiseled (started noticing a number of audibles at this point).
  • Grab coupons and walk to COT, stopping for 5x coupon swings 5 times on the way.

Finish up with some pain

  • 3×15 heels to heaven with a brick (pinch the brick between your feet as you do a heels to heaven)
  • 10x sumo squats with coupons, 10x sumo calf raises toes out, 10 x sumo calf raises toes in, 10x Recalc Squats… 3 rounds
    • (Definitions: Sumo = hold the coupon with a hand on each side pressing in, Recalc Swuat = squat with heels on a curb)
  • Finish up with 3×15 bonus chest press.

MOLESKINE

I’m turning over a new leaf of extremes.  Extreme lifting balanced with extreme running.  There is some real fun in making yourself feel powerful, and I wholly embrace anyone who wants to feel that too.  Low reps, repeat, slow, heavy.  Mix in some high rep stuff to keep the heartrate in the right place, and we get some power.

Particularly heartwarming at these is the mix with the mash folks.  There was definitely some audibles pulled, but you can’t have a good power workout without a few audibles.

19 @ Chiseled with a workout that made Slidah beg to run

The Warm-up – “Popeye’s usual”

  • Mosey around Mt. Chiseled to take the chill off, back to COT to warm-up.
  • Popeye’s usual, 15 reps each… SSH, Merkin, SSH, Plank-jack, SSH, Mountain Climber, SSH, Imperial Walked, Imperial Butt-Kicker (explained below), SSH
  • Imperial Butt-Kicker = Stand in Imperial walker position, but kick your foot back to your butt, making sure the knee points behind your heel.  Good quad warm-up.
  • Stretch… calfs, can-openers, Jimmy duggans, moroccan nightclubs.

The Thang – “Build-up”

  • Rifle carry coupons to Mt. Chiseled shallow side, taking routine breaks for 5 coupon swings (25-30 swings total).  Partner up.
  • Build-up round 1:  Do chest presses, sitting shoulder presses, then arms to heaven while the other partner runs up the hill and back.  Take a break and mosey around Mt. Chiseled.
  • Build-up round 2: Curls, shoulder presses, then curl to press while the other partner murder-bunnies up the hill and rifles back. Take a break and mosey around Mt. Chiseled.
  • Rifle-carry to the other side (steep side) of Mt. Chiseled, taking routine breaks for 5 coupon swings (25-30 swings total), get in groups of three.
  • Build-up round 3: Partner 1 does arms to heaven, partner 2 does curl to press, while partner three walks up steep side backward.  Cycle through three times.
  • Rifle carry coupons to COT, taking routine breaks for 5 coupon swings (25-30 swings total).  Group up with the MASH-ers.
  • Everyone on their backs, with mary “you-call-its” while holding coupons, with 15x chest presses between each mary.  Ran through about 8 exercises.
  • Gut up, about 45 seconds left, SSH to the end.

The Moleskine – “Count your blessings”

There are a number of awesome things witnessed and learned…

  • You can make a gazelle beg for running
  • Running is not required to get a heartrate over 130
  • Cat Fish starts to laugh when his arms gets smoked
  • You can circle back with MASH-ers and they join in.  Watch out, they can be tough.
  • Murder-bunnies suck, nuff said

Penalty Box stepped forward pretty intently, and in fear of getting a hockey beat down, I immediately quieted down.  In addition to calls for prayer, we should also to a call for blessings.  While we prayed for Bill and his family, Penalty Box also asked us all to count some things we were blessed with.  A bunch of both amazing ans simple things were said, reminding us to be thankful of what we do have, and start the day out positive.  We should all try this one out.

Chiseled, late, but who wants glory anyway

The Warm-up

Mosey around the lot. Typical Popeye warmup

15x SSH
15x Merkin
15x SSH
15x Imperial Walkers
15x SSH
15x Mountain climbers
15x SSH
15x Plank-jacks
Stretches… calf, duggan’s, up to Moroccan nightclubs

The Thang

Grab the blocks, rifle carry to Mt. Chiseled, take 3 breaks to do 5 block swings each.
Partner up, do the Chesty Chiseled
One partner runs around Mt. Chiseled as a timer. The other does the exercise
Chest Press with the block
Inclined Chest Press with the block (lay on the hill, head up)
Declined Chest Press with the block (lay on the hill, head down)
Do this twice.
Group of four, Leggy Chiseled
Three rounds four exercises, cycle through
Jump over the blocks left to right
Foot release squats off the block
Lunges
Murder bunnies up Mt Chiseled (the timer)

Some time left
10 Arms to heaven (ask your friends, it’s awesome)
10 Flutters with blocks
Three rounds

Rifle carry back to COT, stop three times for a 5x swing break
40 secons left, curls to the end

Moleskine
Late backblast I know. For those looking for inspiration, sorry I was late. For those looking for credit, not sorry at all. Men are tested not when watched, but when no glory will ever be known.

Chiseled BackBlast

At the best lit site in the AO, 12 pax got to choose their own adventure.

The WarmUp:

Quick mosey, then a Popeye special of rapid 10 reps each…

SSH, Merkins, SSH, Imperial Walkers, SSH, Mountain Climbers, SSH, LBCs, SSH, and I think a few others

Stretch with Dugans, shoulders and tricep stretches

The Thang:

3×15 shoulder tap Merkins with little bricks, broad jump 10 yd, 3×15 American Hammers with little bricks, broad jump 10 yd, 3×15 palm-away curl to press with little bricks, then lap the parking lot with little bricks.  Rinse & repeat two more times.

Ask the crew to choose if they want more running or big weights.  They chose poorly…

3×15 4 count zombie curls with coupon (curl, then push coupon straight out and return).  Rest after each set with 10 foot release squats off the coupon.

15 arms to heaven with coupon (chest press, then situp with shoulder press).  Rest after each set with legs at 6″ off the deck.

3×100’s with little bricks (10x curls, 10x palm down curls, 10x standing flys, 10x forward flys, 10x shoulder press, 10x bent over row, 10x bent over tri’s, 10x bent over flys, 10x boxing with bricks, left stance, 10x boxing with bricks, right stance).  Rest between each set with various mary.  Took us to time.

The Moleskine:

Early morning, well lit and safe parking lot means no head-lamps needed.  Proved with the pax that you not only don’t need a lot of space, but you don’t even need to run to get the heart rate up (arms to heaven, high paced 100’s).  What does that mean?  No excuses, no jaw jacking, awesome workout.