Monthly Archive March 2020

The Greasy Pork Sammy

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Warm Up:

  • SSH x 25 IC
  • Merkins x 15
  • Mountain Climbers x 15 IC
  • Lunges x 25

The Thang:

  • Grab your cinderblock and let’s have some fun
  • Run 1/8 mile out and 1/8 back – 50 Curls with cinderblock
  • Run 1/4 mile out and 1/4 back – 50 Shoulder Presses with cinderblock
  • Run 1/2 mile out and 1/2 back – 50 yard bear crawl pushing the cinderblock
  • Run 1/8 mile out and 1/8 back – 50 Bobby Hurley’s
  • Run 1/4 mile out and 1/4 back – 50 Goblet Squats with cinderblock
  • Run 1/2 mile out and 1/2 back – 50 jump over your cinderblock burpees
  • Still have a few minutes!
  • Run 1/8 mile out and 1/8 back – 50 Curls with cinderblock
  • 5 burpees

Done!

Name-o-rama and Speed Bump took us out in prayer today.

MOLESKIN:

This morning was tough.  The 50 burpees to end the second set was brutal.

Great work Nails pushing through.

Good job Speed Bump and Orkin running the 1/8 and 1/4 out and back and riding the mile loops on their bike.

Saw a flyby of Deadwood towards the end of the workout and saw Chastain and Brutus having some alone time on Brutus’s back porch while running by.

Two Peas in a WOD

We were very worried about there being too many people at a coupon party but 5 total participated and only 2 Lawson folks. Thought I’d see some others but oh well! Foundation and I got after it. Foundation said had we known it would be the 2 of us we would have slept in a bit later (meaning Foundation would have never showed up).

Warmup

20 – SSH
15 – Imp Walkers
10 – Merkins
15 – Plank Jacks
5 – Burpees

The Thang

Reverse Ladder

8 bicep curl + 8 front raise, then 7 curl +7 raises, down to 1+1 (don’t put down coupon)

“Stations”

1 minute per station as many reps as you can, 15 second break between each (goal should be to get at least 20-30 reps per set). Should be able to get about 4 rounds of each

Triceps Press
Rows
Chest Press
Curls (if you get smoked from ladder can change to Big Bois w/coupon)
Deadlift
Shoulder Press
Squats

Moleskin

Stay SAFE!

Crime Free Diesel

3 PAX posted on the empty basketball courts at Briarcrest. The rims have been removed, so are they really basketball courts any more? This morning they weren’t; they were our personal weight room. Turnbuckle parked at the clubhouse and was quick to lock his car doors upon stepping out. Not sure what kind of crime they have over in the Mill but Brutus assured him that the Crests of Briars is safe. I’m not so sure since there have been regular Deadwood sightings…

Anyways, thank you to Smithers for putting together this wienke, though pretty much ANYTHING would be better than that garbage Recalc put out.

Warmup
20 – SSH
15 – Imp Walkers
10 – Merkins
15 – Plank Jacks
5 – Burpees

The Thang

Reverse Ladder
8 bicep curl + 8 front raise, then 7 curl +7 raises, down to 1+1 (don’t put down coupon)

“Stations”
1 minute per station as many reps as you can, 15 second break between each (goal should be to get at least 20-30 reps per set). Should be able to get about 4 rounds of each

Triceps Press
Rows
Chest Press
Curls (if you get smoked from ladder can change to Big Bois w/coupon)
Deadlift
Shoulder Press
Squats

 

It was a great morning to be working out. Stay safe, fellas

YHC took us out #cradletograve

Table for Five… TO GO!

DiCCS – don’t sue your parents….

Tonight’s fine dining menu featured:

Antipasti
1/4 mile jog
SSH x 20
Imperial walkers x 20
Mtn climbers x 20
Plank/6 inch/plank hold x each 15sec
Calf stretch

Primi
Sprint 100 yards & 10 Bombjacks
Sprint 100 yards & 10 merkins
Complete 5 sets of each

Run 1/4 mile

Secondi
Ab Time – between each exercise Bear Crawl 10 yards
20 x LBCs
20 x Gas Pumps
20 x Box Cutters
20 x Flutters
20 x Rosalitas
20 x Heels to Heaven
20 x Freddy Mercury’s
20 x Big Boys

1/4 mile run

Dolci
Time to take a load off and find a seat, ledge or bench for a Derkin & Dip Web – 1 x Derkin & 4 x Dips
Add 1 & 4 reps to each round, finish at 10 & 40

After Dinner Cocktail
20 x Low Slow Squats and a 1/6 mile mosey
20 x Hip Dips (10 each side) and a 1/6 mile mosey
20 x American Hammers and a 1/6 mile mosey
10 x Burpees and a 1/6 mile mosey

DONE!

All came hungry, all left tired, and with an Ice Pop and a Juice Box, success!

The 10ft Minimum Socially Distanced Pasta Party

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Warm Up
1/2 mile mosey
10 x SSH IC
10 x Imperial Walkers IC
10 x Plank Jacks IC
10 x Mountain Climbers IC
Calf Stretch
10 x Merkins
Upward dog hold 10 count
Downward dog hold 10 count

Pasta Party
10 x shoulder taps (2 taps is 1) & then 10 x Merkins
Flip over in reverse plank and hold for 10 count, stay in reverse plank and do:
10 x knee ups & then 10 x straight leg raises (10 each leg)
Rinse and repeat – 3 sets total

Burpee Mile – Start with 10 burpees, run 1/4 mile, 10 burpees then 1/4mi, etc until 1 mile and 50 burpees completed.

Captain Therkin – Big Boy Situps x 1 : American Hammer x 4. Increase by 1/4 each set up to 10/40 with 5 merkins between each set.

Run 1/2 mile

Shoulder Web – Mike Tyson x 1 : Donkey Kick x 4 (without wall). Increase 1/4 each set, up to 10/40.

– got to 4/16 then ran 2 sets of 100 yard sprints with mosey back

– picked back up at 5/20 and did 6/24 then ran 1 set of 100 yard sprint with mosey back

– picked back up at 7/28 then ran 1 set of 100 yard sprint with mosey back

Time!

MOLESKIN:

Great workout, thought we were going to have a flyby by someone but they got about 50 yards from our Captain Therkins in the street and pulled a hard U-turn.

With the 18ft wide streets of the Crest social distancing was observed at all times.

Great work and ready for some TO GO dinner later!

Running on LARGE PAVED ROADS

DICCS- given

Warm up

10- low slow squats

4 – merkins, calve stretch, stretch middle, right and left

Slow mosey 1.25 miles

The Thang

After a nice easy stroll down the LARGE PAVED roads Briarcrest while also keeping the group at a safe distance from each other it was time for the THANG

Start at the top of Briarcrest – 10 mike Tysons, 10 Big Boy sit ups, 20 pistol LBCS ( 10 right , 10 left) then mosey down to stop sign for 10 bomb jacks before moseying down to left hand cul-de- for another round of 10 mike Tysons, 10 big boys and 20 pistol LBCS – RINSE REPEAT 3 times and add another round of same on a shorter road due to time. Mosey back to COT the last minute and complete as many burpees as possible.

80- Mike Tysons

80- Big Boys

160- pistol LBCS

80- Bomb Jacks

3.70 miles

Moleskin

Today Schneider, Chastain and I wanted to show the group since they are new a ignition based workout and I think we did. The group today got some mileage while also sprinkling in some good ole favorites like Mike Tysons and bomb jacks. I know we are not following the format of virtual weinke’s but we are pushing ourselves just as hard and trying to recruit some new blood for when the sites get reopened. We are FOLLOWING social distancing rules and ensuring safety guidelines are being followed at all times.. You did not hear it from me but I overheard a few PAXS speaking about a Octuplet !!!  I appreciate each and everyone of you guys for the push, playing, and holding us accountable via groupme during these crazy times. It would be very easy for some or all of us to crawl in a hole and get in a dark place and not post during these unprecedented times— but the comic relief, consistent banter back and forth and  the peer pressure to post somewhere is helping us all, at least me.. KEEP IT UP BOYS…..  HAVE A GREAT VIRUS FREE DAY

Maybe I Should Learn How to Read

In honor of Rudy’s grandfather turning 90 tomorrow, he developed this simple Weinke.

No Warm-Up, we have things to do

Thang

Map out a 5K (3.1 miles) in your hood.  At mile marker 1, 2 and the finish line complete the following exercises.  If completing with others (with proper social distancing), circle back for 6 and complete the pain station as a group.  They are:

(3) Burpees

(25) Squats (the ground was too wet and it was still misting rain)

(30) Derkins

(90) Rocky Balboa’s (AKA curb kick or Riverdance. Start near a curb or other raised element, and with a barely rhythmic motion, alternately tap the toe from each foot on the curb.) 2 is 1 so 180 single toe touches

Keep running and after the 5k and complete the burpees, squats, and derkins at mile 4 but ditch the Rocky Balboa’s.

MOLESKIN:

Since today’s workout was mostly running Nails and I started from our respective homes.  The entire North side of the Crest was covered by all . Speed Bump joined in on the exercises but did the mileage on his bike today.

I also did not realize the Rocky Balboa’s were ONLY supposed to be done at 3.1 miles, not at mile 1 or 2…. OOPS, those things sucked!

Great job everyone!

LRC Presents: The Super Mario Bros Super Show

LRC: Continued on today with standard loop for total of 5 miles.  Luigi aka Smithers just missed sub 8:00/miles for 5.  Deflated scheduled to run at 12:00.

Image result for super mario luigi quotes

 

 

Image result for super mario luigi quotes

 

Image result for super mario luigi quotes

A Visit to the Tuscan Village

6 PAX made the harrowing journey across the street to Tuscany. Harrowing cause that bridge is slick in GOOD conditions. We were moving in the dark and the wet. We survived and no one busted their butt. At least not on the bridge. We all busted our butts with the Schneider Q. BTW, Schneider “doesn’t do back blasts”. Something we’re all gonna work on once we’re done with this quarantine. For now, YHC is “Your Humble Chastain”

Warmup:

Mosey to the T intersection

  • 15 SSH IC
  • 15 Imperial Walkers kinda IC
  • 15 Merkins
  • 15 Mountain Climbers
  • Calf Stretch

Mosey back to the start

  • 20 LBCs
  • 20 Low Slow Squats
  • 20 American Hammers (2 is 1)

The Thang:

A slow, careful mosey down the sidewalk, over the bridge, and across the road to Tuscany. YHC enjoys doing dumb stuff. Thrives on it sometimes. Running in the dark is NOT one of those things. We survived though. Up to the clubhouse.

  • 4 Rounds
    • 20 Heels to Heaven
    • Mosey to the wall
    • 20 Dips – Increase by 5 each time
    • 5 Derkins – Increase by 5 each time
    • Mosey to the top of the hill past the play set
    • 20 Bobby Hurleys
    • Back to the wall
    • 25 Dips
    • 10 Derkins
    • Mosey back to the circle
    • Repeato

Initially we were going to increase the Dips and the Derkins by 5 each time, but it was determined that no one wanted to do 40 Derkins in a row. So we increased the Dips each time, then did 5 Derkins, 10 Derkins, 15 Derkins, 10 Derkins, 5 Derkins. Or something like that

Mosey back to the front circle for the Circle of Fun. 5 Merkins to the right (Merkin, shift right, Merkin, etc.) then repeato to the left.

Mosey back to the wall for:

  • 10 Donkey Kicks
  • 10 Step Ups
  • Repeato for 3 sets total

A little confusion here. Chicken thought we were increasing to 20, and then 30. So that’s what we did. Kinda. I think.

Long mosey back to the COT where we finished up with several rounds of 10 Big Boys, 10 Pistol LBCs (each leg) and 10 American Hammers (2 for 1). Repeato, repeato, repeato. Wow, guys we need to do more ab work, this sucks. Finish the last 60 seconds with burpees.

Moleskin:

Not much to add here today. Glad we’re out here working hard. O-69 and Pinto got some mileage in for sure. They walked all of Tuscany and probably all of BC South Side too.

Schneider took us out #cradletograve