12 pax hit hump day ready to rock out. here’s how it went..excuse the improper exercise names if there are any..
1.3 mile warm-up run to McAlpine Elementary
WarmUp
Imperial Waker x15
Slow Squat x15
Walkouts x10
Spidermans x5
Pigeon stretch 45sec each leg
45s – 45 seconds each exercise, as many as the pax can do in 45 secs, 5 rounds of each
Merkins
LBCs
Mosey to bench – 15 jup ups/step-ups
Follow me back towards launch
stop at midpoint
Flutter x20
Mosey
At Church parking lot
Partner up, wheel borrow to first light post, switch and back
Walking lunges to first light post and back
Back to launch
Finish-up
Merkins x15
LBS x20
Merkins x10
Done
7 pax got their weekly Hydra fix. Here’s how it went under cloudy, slightly moist skies.
The theme – 14. Why 14? 14 is double of 7, 7 letters in “HOUSTON.” I have spent the past 10 years traveling regularly to Houston. There are many friends there who were directly impacted by Hurricane Harvey. Complete destruction. Heavy hearts to all of those impacted.
So, the WarmUp
1 mile run to the bank. Why continue to warm up in the rain when we can take it to the bank, the teller stations that is.
After some stretching (stretching?…yup), monkey humpers, SSH, etc. we moved on to another parking lot.
The other parking lot:
14 merkins
14 LBCs
14 Free standing squats
Rinse/repeat x2
Move on to another parking lot..
14 jump ups
14 derkins
14 Indians (situps with feet touching each other sitting Indian style)
Rinse/repeat
Move on…back to the bank
14 derkins
14 jump squats
14 LBCs
Move on…to the church..
Grab lifting rock…and..
14 beauty curls
14 overhead press
14 triceps extensions
14 LBCs
Rinse/repeat x2
Move on..back to launch
All in 3.05 miles. Great work by 7 bad ass men.
Announcements – F3 Golf. Hydra to get a team. Count at least RedRocks and Marge in. October 27
We had 13 PAX. 12 men and 1 young person. The young person was Sledge who most definitely held his own. Awesome feeling to have both young and more mature (50+) to motivate you. Very fortune to have low humidity on this June morning. This half asleep, quiet group launched sharp at 5:30
The work:
1.3 mile warm up run from launch around church, got off campus briefly, and reconvened at parking lot area close to drainage rocks.
Grab lifting rock, set to side
25x SSH
25x IPW
25x Hollow body rocks
25x LBCs
25 merkins
6 inches, countdown from 10
Rocking it. Take lifting rock and..
20 squat press
25 curls
20 single leg lunges
20 tricep extensions
15 rock overhead standing squats
25 LBCs
Replace rocks. Follow me. Approx .7 mile run around church to front of church to semi circle stone wall
Partner up. Size weight doesnt matter. Partner 1 does vertical hand walks along wall (feet on wall, hands on ground). Partner 2 does LBCs
Rinse/repeat 3x
Follow me. To the soccer fields.
Sprints:
6 sprints approx 50 yards each
10 merkins after each sprint. 10 second rest.
Follow me back to launch
25 LBCs
6 inches – 20 second count by Lobsta
Done. All in 2.7 miles all-in
10 vets came out to Hydra on a beautiful Thursday morning. A brief disclaimer was all that was needed for this crew, no FNGs unfortunately. I called this workout 400. As in 400 reps. But we had enough time and energy to make it 500. So it went…
Warm-Up
The Workout
Moleskin
Good group of men. All in 500 reps. Right at 2.4 miles on the feet.
Announcements:
1 day shy of Halloween and 15 men dressed up in full workout gear regalia at Centurion. Not very creative. We have seen that costume before. However, they all played the part very well. Here is how it went..
Warm-Up: SSH x30, FSSquat x25, IW x25, Merk x25, LBC x25, Fludder x25, Merk x25
The Thriller..
Brisk mosey to workout spot @ Carmel Business parking lot. Paused for 10 merkins.
4 stations spread through business park and grassy knoll
Station 1 – 90 degree jump squats, Station 2 – LBCs, Station 3 – Step-ups, Station 4 – Dying Cockaroaches (must say like scarface)
Repeat 3 times
Brisk mosey from parking lot to Aquatic center
Partnered up. PAX 1 – bear crawl to second light and run back. PAX 2 – 1 legged squats sundials touching the ground at 10, 12, 2 and 6. Alternate legs. Repeat 3 times
Back to home base. Complete
Rain was nothing but the backdrop to a beautiful morning as 12 devoted men left the ponchos at home and laced up the kicks for RedRocks’ first Q. Disclaimer was announced and somehow those in attendance believed enough in RedRocks to follow him. This is how it went…
Warm-up run around the front of church to the Rea Road side parking lot
Timed warm-up — 1 min of each of SSH, Imp Walker, Mount Climber, Freddie Merc, Merk
Getin our rocks off — 21 reps of curl, overhead chest press, tricep ext, front lat lift…pass rock to left and repeat
Station work — Run from church to Starbucks and shopping center (south on Rea towards greenway). 3 stations placed throughout shopping center and greenway entrance area. Station 1: – 25 reps of derkins. Station 2: 12 free standing sqauts & 12 sister may catherines. Station 3: 25 merkins. Repeat 3 times
Brisk run back to starting point.
End of workout