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
Fun at Chiseled
Finish up with some pain
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.
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
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.
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.