The Thang:
Warm-up.
25 side straddle hops 25 Mountain climbers 25 merkins
Run to dips station.
10 slow merkins 10 slowedips
Run to school station.
10 slow squats 10 slowed back raises
Run to dip station. Repeato
Mary
Legs 6 inches off the floor for the entire time.
25 flutter
25 Dolly.
25 bicycle.
One minute protractor
25 heels to the heavens.
One minute an stretch on the elbows.
Escargot lead:
Divide into two groups.
Group one takes one lap around the parking lot, group two does 15 burpees and 15 merkins.
Rinse and repeat with 10/10, plank until other group returns.
Rinse and repeat with 5/5, plank until other group returns.
Jog to the back of the lot.
Dragon walk down the hill. Not a good idea…..
Backwards lunge walk back up the hill.
One last lap around the parking lot (all you got).
Mole Skin:
Base Camp – April Fools and Final Four
12 PAX posted at Base Camp this morning for a little tribute to the Final Four and a little downpainment.
Warm Up
Jog to Football Field
50 Burpees on your own – April Fool’s, this isn’t Kevlar or the Rock
SSH x 25
IW x 20
Squats x 20
Merkins x 10
Mountain Climber x 15
Over to track for the first Final Four Tribute – Syracuse
Indian Run x 2 laps
Michigan – Round of 3’s
Lap around track – stop at turns and each straightaway for 3 burpees
2nd lap – stop for 3 squats
3rd lap – stop for 3 merkins
Lunge walk/jog to bleachers
20 dips
20 step ups (10 each leg)
Baseball field for tribute to Wichita State
Karaoke to 1st base – 5 burpees
Backpedal to 2nd base – 5 burpees
Karaoke to 3rd base – 5 burpees
Jog home
Jog to left field
High knees 30 yards; butt kick back
Bear Crawl 30 yards; jog back
Off to Coach Pitino’s favorite Italian Restaurant (parking lot) for tribute to Louisville.
5 MOM (or in this case 5 minutes of Karen Cyphers)
Dolly x 10
Bicycle x 10
Rosalita (renamed Cyphers today) x 10
Russian Twist x 10
Several FNG’s to Base Camp posted this morning – welcome and hope to see you back.
We started off with a little April Fool’s joke of 50 burpees warmup but 11 hearty souls (Q not included) were ready to go for it.
One Jayhawk fan (Brisket) didn’t need the Michigan Round of 3’s to hate Michigan his hate started Friday night.
By the time we were done the April Fool’s joke was on CMD as his plan was a little aggressive for Base Camp standards (and for his own good). For those that are counting we did get in 33 burpees after all.
Great send off by Strange Brew – good luck with that shoulder.
16 fine gents arose in the wee hours to take on a soccer (real football) style workout which turned out to be more intense than English Q had planned – you will see why later…
THE THANG
Jog to parking lot
SSH x 20
IW x 20
Squat x 15
Merkin x 10
Stagger merkin R x 5
(Enter Matlock)
Stagger merkin L x 5
Jacobs Ladder x 7 with additional Turkish get ups at base, midway merkin, burpee at top. Plank at bottom when finished.
Mosey to soccer field.
Partner up grab soccer ball and get in line with a tire.
Partner 1 – high knees with taps on soccer ball
Partner 2 – sprint to tires and tricep dips x 10 sprint and tag partner
Repeato
Partner 1 – stagger soccer ball push ups
Partner 2 – sprint to tires and dry docks x 10 and sprint tag partner
Repeato
Partner 1 – mason twists with soccer ball and feet up
Partner 2 – sprint to tires and tire squats with tire above head x 10
Repeato
Partner 1 – squeeze ball between feet and raise and lower legs
Partner 2 – sprint to tires and merkins around the tire and tag partner
Repeato
Partner 1 – spartan burpee on soccer ball
Partner 2 – sprint to tires inside grip merkins x 10 sprint and tag partner
Gather soccer balls at top of field. One player shoots at goal. If he makes it no punishment. If he misses he sprints to get ball and pax do five burpees. Reps of exercise build with each missed shot.
COT
MOLESKIN
Q thought a little taster of the “beautiful game” would be a good thing in the cold and wet conditions that reminded him of the homeland. As the pax warmed up their bodies in preparation for the pain some familiar headlights appeared up on the hill as Matlock made his appearance a little earlier than usual. With warm bodies (but for the 51 year old attorney) the extended Jacobs Ladder set the tone with Donkey Kong off to a flier. Like Geraldo a few weeks back the boy may have “blown his wad” a little too early but still finished strong. Bananas disputed some of the pax counting abilities as we planked ready for next event.
Tire exercise with the balls thrown in were tough going and partners worked hard and with little down time. Some sloshing in the tires sounded like the spilling of merlot (puking) but the lads sucked it up and kept it in. With a good 10 minutes left (according to Greenwich mean time) we gathered the soccer balls 40 yards from the small goal for our own Kevlar penalty shootout. If goal was scored move onto next guy. If shot missed 5 burpees for all pax and keep adding with each miss:
Turkey Leg – miss (5 burpees)
Cottontail – miss (6 burpees)
Good Hands not Good Feet- miss (7 burpees)
Brown – awful miss and nearly hit Matlocks car w dog in it (8 burpees)
Skywalker – made it (no burpees – thank The Lord)
Donkey Kong – shank ( 9 burpees)
Bananas – close but miss (10 burpees)
At this point audible Q call to do any rep of any exercise!
Sprague – post but miss (11 squats)
War Daddy – miss (12 military merkins)
Barracus – miss (13 split jumps)
If you are not listed we know you missed as only made one thanks to the one armed wonder! Ran out of time so not all pax got to shoot. Bananas called an audible for soccer shooting practice at the Rock tomorrow!
Thanks for coming out lads. Good sweat this morning. Have a great weekend.
33 Death Valley faithful posted around the VSF and got after their mid week downPAINment. After a day of slinging dumbbells around (shoulders, bi’s & tri’s) and playing Double Dutch jump rope with one another (I swear I even so a few of the PAX playing hopscotch yesterday), it was time to get back to our roots for some old fashioned cardio-burn!
the Thang:
Run down to the track for a quick circuit .
50x SSH
20x Imperial “WANKERS” in our best accents from across the pond
15x Merkins
20x LBCs – hold – 20x Dollies – hold – 20x Flutters – hold – 20x Rosalitas – hold
HOOPS work (a.k.a Basketball):
Mosey to Basketball Courts for 11s – Jump Squats and Merkins (run width of 2 courts between each set of exercises) – Plank
“Burpee Suicides” – 7x – Plank
Bear crawl length – Run back – 5 burpees
Rail Work:
Mosey down to the ball field(s) to the rails for “Supine Pull Up Ladder” – crowd pleaser
10x inboard – 8x inboard – 6x inboard – 4x inboard – 10x inboard
Field work:
Mosey to field for “Burpee Merkins”
Sprint to mid field and back (100 yards) – 5 merkins – Plank
Sprint full length of field and back (200 yards) – 5 merkins – Plank in the interest of time, we had to scratch this segment but wanted to ensure we got the full effect with the final 2.
Sprint to mid field and back and full length and back (300 yards) – 5 merkins
Plankorama
Sprint full length and back 2x (400 yards) – 5 merkins – Plank
Mosey back to Bball Courts / Parking Lot for COT
Moleskin:
_Large showing today with a PAX of 33 arriving in the gloom – QIC thought about splitting up the PAX into 2 groups but was beat down with mutiny stating “We come as a group, we work out as a group and we leave as a group”. Nuff said!
_Great to see Skywalker making a strong comeback off the DL and bringing it strong…
_Strong showing by Donkey Kong once again, brother continues to just bring it day in and day out, ruck no ruck, rain no rain etc… Donkey Kong don’t care, he don’t give a ……!!!!!!! – great to have you out.
_Tclaps to Bulldog and Run Stopper playing the rabbits throughout the workout. #too fast for me – sorry TR but you only get an honorable mention this go round. Especially since you were caught vacationing during COP – Have to give respect to HOPs, Cheese Kurd and (Abacus, Smash, Lex Luthor, Hammer, Wolfman etc….), you boys were flying out there.
23 pax went Old School this morning back to our early days of Skunk Works to make a downPAINment with a dumbbell tabata, leaving our kettle bells at home, and tapping our inner Rocky with the jump rope!
Warmup – SSH in cadence x 30
The Thang:
Dumbbell Tabata – 3 minutes total each exercise broken up by 30 seconds doing exercise then 30 second static hold x 3. In between each exercise we jumped rope for 1 minute straight.
Exercises / Static Hold:
1) Squat – Bicep Curl Combo / Sit in low squat with arms in 90 degree curl position
Jump Rope 1 Min.
2) Shoulder Press / Hold weights overhead w/ arms straight
Jump Rope 1 Min.
3) Tricep Extension – Tricep Kickback / Hold arms with weight overhead with arm in 90 degree tricep extension position
Jump Rope 1 Min.
4) Merkins / Plank
Jump Rope 1 Min.
5) Lunges alternating legs / Low squat hold with weights.
Jump Rope 1 Min.
6) Bicep Curls / Hold arms out in 90 degree Curl Position
Jump Rope 1 Min.
7) LBC / Hold in 45 degree angle
Jump Rope 1 Min.
8) Flutter 30 Sec / 6″ Hold / Dolly 30 Sec. / 6″ Hold / Rosalita 30 Sec. / 6 “Hold
Jump Rope 1 Min.
9) 20 Burpees on your own
Jump Rope 1 Min.
10) Regular Plank, Right Leg High, Left Leg High
Jump Rope 1 Min.
COT
Moleskin:
Great work by all the pax this morning, I know this one whipped YHC! I wanted to go Old School back to our early Skunk Work days of doing Tabatas with either dumbbells or center blocks, but wanted to kick it up a notch with the cardio by doing jump ropes between each exercise. Loved the comment by Chum when he asked what the h*ll us who Q do late at night while we are thinking up all these crazy exercises! We will definitely be seeing this one again!
YHC was looking for Haggis to show up with his trailer hitch to his Jeep or Jamboree with his bottles of bleach to work out with but where no shows. We did however have a pax show up with a square combo weight that looked like a car battery, just can’t recall who it was.
And don’t look now but Matlock only missed the 30 SSH to open up with! You’re almost on time now brother, making strides!
Ten hearty souls, including 3 (!) FNGs, got after it for the soft launch of Area 51’s newest workout, The Red Eye. This one’s targeted for Pax who are tired of the same old same old. 0400 – 0500 on Mondays.
WARM UP
SSH x 250. In cadence. (Who’s your Daddy, Ice 9?)
THANG
Dog Sequence
Rinse and Repeat
Partner Work
Feats of Strength
COT
MOLESKIN
Aye!
Run to track [ On 2nd lap, 5 burpees on each corner]
Circle Up
2. Side Straddle Hop
3. Imperial Walker
4. Merkins
5. Track run, 5 burpees on each corner.
6. Squat-apalooza
1. Slow squats x 20
2. Deep squat hold
3. Speed squat x 20 (5 sets)
Head to Wall
1. Wall sit. 1:30
2. Merkins x 20
3. Wall sit 1:00
4. mercins x 20
5. Wall sit 0:45
6. Balls to wall 0:30
Run to playground
1. Pull-Ups x 10
2. Bench Dips x 30
3. Pointer Dog Extensions x 10 (each side)
(Repeat for 2 sets)
Circle Up
1. Mason Twist x 20
2. Leg drop x 12
3. Dolly x 15
4. Rosalita x 15
5. LBC x 25
6. 10 Burpees