Asylum less than Lanfill and I did the Spartan race yesterday… a bit more stiffness and sort spots than the usual Monday morning at Asylum. OH YEAH! (Missed you Loafer).
5-minute stretch
Run to rock pile Partner up Curl, press, military Run to (halfway hickory tavern) and back Run to pet smart Starfish 5 pullups on cart rack in center 20 big boys 20 Carolina dry docks 20 speed skaters (2 is 1) 20 jump squats Neighborhood / T runs Gate and down / run up backwards 5 Merkins at bottom Up other hill / run backwards 5 Merkins at bottom COT for 30 -second Have A Nice Day to wrap upBlue Screen queued Asylum with about 3 hours sleep and zombied through the workout. Oh yea… (Loafer)!
Last 5:15 Asylum as moves to 530am next week!
LETS GO BRANDON!!
Last minute “Omaha” wienke with lots of audibles, suggestions, and holes. Should have put it in my calendar that I was Q on this date. Scheidders call evening before reminded me or would have been absent next day Q!
Started off with legwork on the tables with partnered running to loading doc. Serge had a great gate and is healed and ready to rock.
Burpees at every light, then onto the road and back in other entrance to do 10s of speed skaters, merkins, and whatever else.
At elementary school donkey kicks and air presses to wrap up.
Cold but efficient. No hill work. Got the job done.
Bluescreen’s last day as a 62-year old boy (hit panic button)! Birthday is tomorrow but still made everyone pay with 63 (9 reps x 7 sets) burpees flexed in between sprints to target and seven kettlebell circuits.
Rows
Extensions
Swings
Press
Elective
Cleans
Twists
That all equals R-E-S-P-E-C-T, and lots of heavy breathing and Ice9 screams and vomit.
“Don’t sue me, don’t sue Petsmart, and don’t sue former vice-president Joe Biden who will be upset at today’s agenda”.
Exciting extended calf warmups custom-made for Damascus (but fartsackin!) upper AND lower calf-stretches…double pleasure.
Special LGBFJB kettlebell reps partnered with alternating run to Target and back.
L(unges)
G(olf swings)
B(urpess)
F(ront press)
J(ump squats)
B(ack rows)
Followed by misc KB exercises coupled with PetSmart parking lot sprints. Blue Screen faked hamstring cramp to get out of running it appeared… just sayin’
Wrapped up with 10-minute abs where Chastain started calling in fake numbers as BScreen approached 50 high-flutters.
LET’S GO BRANDON!!
Mix today of kettlebells, Slam balls, and Sand-filled bags in a three-corner circuit.
PAX divide equally up in the three corners
2 rounds each trangle corner or 2×3= 6 exercises per set.
set 1
slam balls squat explode slam down w jump
sandbag side lunges / optional upward row
kettle bell swings
Sprint to next station and back, mosey to next station
set 2
squat (start) with ball thrust jumping explosions
kettle bell thrusters
sandbag curtsy squat (optional curl)
Sprint to next station and back, mosey to next station
set 3
combo Slam ball Burpee’s, Merkin on ball, ball jump explosions
Kettle bell laying chest press
Sandbag Bent over rows
Sprint to next station and back, mosey to next station
Last Round (5 mins left))
Kettle bell press sit ups
Kb boat flutter kicks
Kb Sit up then press
FNG Ryan named ButterMaker
Cowbell, Feb 25,2021
QIC: Blue Screen
PAX: Popeye, Swift, Gerber, Dasher, Transporter, Ice9, Zinfandel, Bayo, Deadwood, MadDog
(Warm up)
(All sets are 20 total/10 each side)
** SET ONE/TWO **
** SET THREE/FOUR **
** SET FIVE/SIX**
**** SET SEVEN/EIGHT *****
A man should not judge another man solely by the size if his kettlebell. BlueScreen recommended in pre-workout posts about bringing lighter kettlebells along with usual size ones. BS then showed up with a tiny “testicle size” kettlebell according to Dasher. Excuse was this is not Blue’s weight day but his cardio/flexibility day…or maybe he’s just really a pussy and afraid to use “man-sized” kettlebells like Ice9’s massive 45 pounder? . Side effect of that is Ice sounds like he’s taking a crap every time he pushes even when he’s on the first two reps of a set…
Transporter was on the DL so he did not run between KB sets. Smart man.
Popeye came on with a last minute surprise sprint to challenge Dasher with NFL lineman 4.9 or so speed. Impressive the big guy can motor like that!
Mad Dog helped keep BS in check in tracking his sets, but was then seen later multiple times slacking in the background…
Workout did some balance focus with both one-leg shoulder press, and one-led deadlifts. Honestly, we ALL struggled with balance. Maybe we should do more of this in future workouts during say a cooldown period?
Rock on….
QIC: Blue Screen
Pax: Fuse Box, Swimmers, Loafer, Shop Dawg, Schnitzel, Flanders, Mayhem, Sledge-O-Matic, Posse, Bunyan, Ice9
Pre-Stretch
Arm circles
Calf stretch
Running stretch
Jimmy Dugans center right left
Right hand/Right foot and pull leg up and back
Side straddle hops
Mosey To health clinic
Grab rocks
Run to Hickory Tavern and back
20 rock chest presses
Run
20 rock overhead presses
Run
20 sit up presses
Run to Petsmart
4 corners
10 Center chin-ups or durkins
Corner 1 20 jump lunges (1 is 1)
Corner 2 5 Burpee’s
Corner 3 10 big boy sit-ups
Corner 4 5 T-merkins
Run to neighborhood and left to bottom of cul-de-sac. Run backwards/karaoke alternate top of cul-de-sac and @ each light x5 Whatever you choose… leg exercise. Side lunges speedskaters jump squats
Back to Petsmart
20 donkey kicks
Run to curb and back
Repeat twice then COT
Pax: Fusebox, Schnitzel, Flanders, Shop dog, Smokey, Loafer, Posse, Sugar Daddy, and Swimmers
Blue Screen turns 62 on Wednesday which is the retirement age for some people as far as being eligible for Social Security. So a lot of terms in the work out today is around hitting that dreaded senior citizen mark.
Medicaid mosey part Hickory tavern up 84 past CVS end up in side of target
Medicaid mosey to middle of pet smart lot
“401K Korners” (replaces 4 corners)
(Start burpee, “help” lay flat fir a second To realize you just fell, T merkin push-up, (OK I can’t get up this way) flat on ground (what do I do now?) roll over, “I can’t get up” 1 crunch. Rollover again. Then get up). So you can get up after you fallen!
Medicaid Mosey around lot once and end up at corner back towards the neighborhood still in target parking lot.
In honor of the Sandwich Generation that refers to those who care for their aging parents while caring their own. Sandwich the following.
Mosey to rotary near chick fila. At each tree, do a “special senior Paula Abdul” (now 58 years old a mere 4 years away from being a senior citizen)
Petsmart again and grab wall
COT