Author Archive Gerber

The Evil Chicken

Due to a tornado watch and thunderstorms this morning an audible was made for an 8:30am start time

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

Chicken Little was on virtual Q this morning and he is one sick chicken.  Everyone bring two bricks – carry whole workout and use every exercise — 15 burpees if you break or drop your bricks

Warm up:
1/2 mile mosey w/ bricks
Circle up
15- Moroccan night clubs
20-air presses/air jabs while in squat position
Plank- raise right hand 10 seconds / plank regular raise left hand 10 seconds / plank regular – repeat
Calf Stretch

The Thang:
mark-out 3 sections within that .50 mile opening mosey section, so you have 3 points between starting/end (each section 1/8 of mile)
At start – 10 SSH
Section 2- 10 man makers
Section 3 (turn around)- 10 slide over merkins- 5 right 5 left
Section 4 – 10 Bobby Hurleys
End – 10 Speed skaters (2 is 1)
Rinse repeat for a total of 4 times and 2 miles

1 Merkin – 5 air presses 5 air jabs — total 4-20-20
Mosey 1/4 mile rinse repeat 1 Merkin- 5 air presses and 5 air jabs 4-20-20

1 minute left, burpees w/ bricks til time

Done!

MOLESKIN:

This morning was a SMOKER.  Over three miles with two bricks is a burner, great Q Chicken Little

2 PAX and 35 Degrees

Woke up to a crispy clear 35 degree morning.  Got the text from Nails that he was passing on the workout.  Guess he was having #waffles for breakfast.

Also, EVERY Saturday Site Q dropped the ball (big time) on Today’s WOD so it would have to be a mix of some previous workouts with a couple hard tempo runs.

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

Warm Up:

  • Run .2 Mile
  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • Merkins x 10
  • Calf Stretch
  • Jimmy Dugan

1/2 Mile Tempo Run on the Wynhurst South segment to try to take back the CR from Zin

Mosey 1/4 mile to corner of Avalon and Radcliffe to start the Seven’s

  • 7 Burpees at the top of Avalon
  • 1 Gas Pumps as the bottom
  • 6 Burpees at the top of Brynmar
  • 2 Gas Pumps at the bottom
  • 5 Burpees at the top of Avalon
  • 3 Gas Pumps at the bottom
  • 4 Burpees at the top of Brynmar
  • 4 Gas Pumps as the bottom
  • 3 Burpees at the top of Avalon
  • 5 Gas Pumps at the bottom
  • 2 Burpees at the top of Brynmar
  • 6 Gas Pumps at the bottom
  • 1 Burpee at the Top of Avalon

Mosey 1/4 mile back to the other end of Wynhurst

1/2 Mile Tempo Run on the Wynhurst North segment

11’s:

  • 11 Mike Tysons at the top of Wynhurst
  • 1 Big Boy situp with two punches at the bottom
  • 10 Mike Tysons at the top of Wynhurst
  • 2 Big Boy situps with two punches at the bottom
  • Keep going until 1 Mike Tyson at the top of Wynhurst with 11 Big Boy situps with two punches at the bottom

0.3 mile mosey to start Donkey Punch Web

  • 1 Donkey Kick
  • 4 American Knock Outs (American Hammers but with punches out)
  • 4 Merkins
  • 2 Donkey Kicks
  • 8 American Knock Outs
  • 4 Merkins
  • Keep going by increasing the Donkey Kicks by 1 until 10 and American Knock Outs by 4 until 40 but keep the Merkins at 4 every time

10 Hips Dips each side and quick 50 yard mosey to get an even 5.5 miles for the day

Done!

Happy Easter weekend everyone.

Remember, HE IS RISEN!

A Few Pax Head Downrange…. Virtually

My brother Hammer in F3KC was leading the KC Zoom workout at 5:30am central time and challenged me and some others to join.  Speed Bump and Nails came along for the quick trip to the middle of the county.

Disclaimer

Warm Up:

  • Arm Circles x 30 IC forward
  • Arm Circles x 30 IC backwards (these puppies add up)
  • Moroccan Night Club x 15 IC
  • Merkins x 20
  • Calf Strech

The Thang:

  • Can’t really remember everything but it was a good mix of stationary exercises. Lots of Merkins, Flutters, American Hammers, American Punch Outs (hammers with a twist punch), Buzz Saws (this one is good, it’s an elbow plank where you rock forward and backward like a buzz saw), side planks, deep stretching, about 300 squats.  Definitely a different sort of workout but with nowhere to hide the reps were on point with form and added up.

Extra Credit:

  • Run 1 mile

Done!

Thanks to Hammer for leading and taking us out in prayer.

 

The Elevator Posse

Alarm went off at 6:30am.  Thunderstorms and lightning and kids running around.  Was going to have to put this workout on hold.

Zoom mediation until 3pm, time to hit the elevator with my posse of 2.0s

THE EVIL ESCALATOR

No warmup needed; LET’S GO!

10 Burpees

10 Burpees
20 Merkins

10 Burpees
20 Merkins
30 Cinderblock Curls

10 Burpees
20 Merkins
30 Cinderblock Curls
40 Sit-ups

10 Burpees
20 Merkins
30 Cinderblock Curls
40 Sit-ups
50 Cinderblock Overhead Presses

1/4 mile run in between each set

After finishing 5th set, go back to 4th set, then 3rd set, etc. (9 total sets)

Still had some time left

10 Hip Dips Left, 10 Hip Dips Right

Done, 3 miles covered!

MOLESKIN:

Everyone worked hard.  Orkin and Elsa had a juice box blowup half way through the workout but we survived unscathed.

The Ramp Late is Better Than the Ramp Not Taken

Because I was doing the CSAUP 4x4x48 Challenge on Friday/Saturday/Sunday I did not complete the killer workout from Friday.  Also, it was still written on my driveway so I felt it made perfect sense to not have to write anything else out.
DiCCS
The Crest standard 1/8 mile section, preferably with a hill. All exercises start at the bottom of the hill.

Warmup
-1/4 mile run
-15 SSH
-15 Imperial Walkers
-10 Potato Pickers
-Calf Stretches

Round 1
-Bottom – 10 Dry docks
-Middle – 10 LBCs
-Top – 10 Low Slow Squats
-Run to the bottom
-Repeat everything with x15 reps
-Repeat everything with x20 reps

After Round 1
-10 Mountain Climbers (2=1)
-10 Peter Parkers (2=1)
-10 Burpees

Round 2
-Bottom – 10 Merkins
-Middle – 10 Big Boys
-Top – 10 Bobby Hurleys
-Run to the bottom
-Repeat everything with x15 reps
-Repeat everything with x20 reps

After Round 2
-10 Plank Jacks
-10 Parker Peters (2=1)
-10 Burpees

Round 3
-Bottom – 10 Mike Tysons
-Middle – 10 V Ups
-Top – 10 Jump Squats
-Run to the bottom
-Repeat everything with x15 reps
-Repeat everything with x20 reps

After Round 3
-10 second Plank
-10 second 6 inch Plank
-10 6 inch Plank Jacks
-10 Burpees

Round 4
-Bottom – 10 Diamond Merkins
-Middle – 10 American Hammer (2 = 1)
-Top – 10 Bomb Jacks
-Run to the bottom
-Repeat everything with x15 reps
-Repeat everything with x20 reps

Done,  3 Miles completed!

4x4x48 is a good idea?

Foundation posted a few weeks ago a 4x4x48 challenge since Spartan was cancelled along with every other spring race that we had signed up for or might have signed up for.

The rules were simple.  Starting anytime on Friday run 4 miles every 4 hours for 48 hours.  So, if we started at 8am (which we did) then we would run again at 12pm, 4pm, 8pm, etc until 4am on Sunday morning.

I decided to participate because, well, what else did I have going on that weekend.

However, I asked 7 y/o Speed Bump if he wanted to ride along and complete the challenge.  If you know Speed Bump, you know his answer, of course!

So, we headed off at 8am on Friday to start our first leg.  Friday seemed pretty easy on the body and the rest of the family even joined in on the 12pm ride.

The true test for Speed Bump who is an INCREDIBLY hard sleeper was the 12am and 4am run/rides.  Sure enough at 11:30pm when his alarm went off he was up and at em and getting dressed.  He didn’t realize that I was still in my room when he started to walk downstairs and I heard him say to himself, “here goes nothing”…. Love that kid.

The first 12am was also interesting because Speed Bump looked like a lighted Chritmas tree riding around on his bike. Also, a dog chased him at the 2 mile mark which resulted in a detour through someone’s front yard in the dark.

Somehow I set my 3:30am wakeup alarm for the next leg at 3:30PM which could have been a disaster but Speed Bump luckily got up on his own and woke me up, totally saved the challenge.

Saturday was a LONG day with 6 of the 12 legs.  By 4pm we were sick of the hills of Briarcrest and drove to Cuthbertson where some other guys were running and completed our 4 miles there.

The 8pm leg was also tough after a long hot day.  My slowest leg of all 12.  But only two more to go after that.

The 11th leg at 12am leg was tough to get up for and REALLY hard to get Speed Bump up for but I couldn’t let him not finish after making it through the first 10 legs like a champ.  He got up but he was TIRED.  I was tired too, and starting to really feel the soreness set in.  The first half mile was torture but as we ran past Dancing Bear and Banjo’s houses they were still up hanging out on their driveways and the cheering and hollering gave Speed Bump and I the push we needed to get the penultimate lap going.

Finally, the 12th and final lap.  Speed Bump struggled to get up again but he did it.  We started out at a decent pace.  The weather was perfect so we tried to maintain a good speed.  Every culdesac we would cheer each other and the final mile we decided to push it, 6:51, our fastest split of the entire 48 miles.

Running 48 miles in 48 hours was the most miles I have ever run in two days.  And while that was really cool, as I sit here and reflect and have reflected on this experience the most memorable and amazing part of the whole thing was watching Speed Bump push himself and see the grit he has. I wish I could take credit for it but it’s all him.  I feel super blessed to be able to share his moment with him and spend the time together that we did.

Congrats on the other guys that also completed this challenge, it wasn’t easy, great job!

Virtual Jazzercise

This evening edition of Clyent Dinner was done completely via Zoom in our driveway.

No running, lots of Jazzercisey exercises.

 

Thanks Deadwood

What are you made of?

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

Warm Up:

  • .2 Mile Run
  • SSH x 15 IC
  • IWx 15 IC
  • Mountain Climbers x 15
  • Calf Stretch
  • Jimmy Dugan
  • Upward Dog Downward Dog

 

IPC Practice (we only followed the Iron guidelines as we don’t like Steel or Aluminum):

  • 50 Squats
  • 40 Big Boy Situps
  • 30 Merkins
  • 20 Walking Lunges
  • 10 Burpees
  • Run 1/4 mile
  • Rinse and Repeat for a total of 4 times

 

Extra Credit:

  • 25 Dips IC
  • Run .2 mile
  • 20 Merkins
  • Run .2 mile
  • 25 IW IC
  • Run .2 mile

Done!

Thanks to Speed Bump for taking us out today and Rainbow for joining the party!

MOLESKIN:

This morning was chilly but a great workout.

Keep perspective in mind this week gents, you can do this.

The Wise Guy

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

1-Mile Running Warmup
(stop every .10 miles for):
•SSH x 10 (IC)
•Imperial Walkers x 10 (IC)
•Plank Jacks x 10 (IC)
•Mtn Climbers x 10 (IC)
•Merkins x 10 (IC)
•Low Slow Squat x 10 (IC)
•LBC’s x 10 (IC)
•H2H x 10 (IC)
•Jump Tucks x 10 (Civ Count)
•Mary Catherines x 10 (Civ Count)

Mosey ~.25 mile

The Wise Guy w/ Coupon:
•Curls x 20 / Run .10 mile
•Tricep Ext x 20 / Run .10 mile
•Overhead Press x 20 / Run .10 mile
•Squat x 20 / Run .10 mile
•Bent Over Row x 20 / Run .10 mile
***Repeat, but drop reps to x 10 / Run .10 mile in between again

Run .25 mile, find a spot for: Merkin / LBC ladder
(start at 10/10, work down to 1/1)

Run .25 mile,
•(50) Squat Air Presses (Civ Count)
•(25) Air Donkey Kicks (Civ Count)
•1-minute Plank

Mary to finish up:
•Dolly x 20 (IC)
•Freddy Mercury x 20 (2=1)
•Gas Pumps x 20 (Civ Count)
•Flutter x 20 (2=1)

Extra Credit:
•American Hammer x 20 (IC)
•Hip Dips  x 20 (10 each side)
•.25 mile run
•Coupon curls x 20
•Pistol LBCs right leg x 25
•Hold out both legs six inches for 10 seconds
•Pistol LBCs left leg x 25

Done!

Thanks for taking us out M (as she had been roped in for video duties this morning)

MOLESKIN:

This morning felt great.

Keep perspective in mind this week gents, you can do this.

Weights on Wynhurst

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

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

GRAB A CINDERBLOCK!!

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, run to top of Wynhurst hill between each exercise (goal should be to get at least 20-30 reps per set).

Exercises:
Triceps Press
Rows
Chest Press
Curls
Deadlift
Shoulder Press
Squats
Repeat exercises until time

Done!

Thanks for taking us out Nails

MOLESKIN:

This morning was a great mixup from some of the run heavy workouts.  Had a few neighbors walk by and wonder why we were lifting cinderblocks in the streets

Keep perspective in mind this week gents, you can do this.