Murph with a WAMRAP Twist
Date: 2024-05-08 AO: wamrap Q: rachel PAX: Alf, O’Tannenbaum, Cottonmouth, turkey_leg, rachel FNGs: None COUNT: 5 Did Murph exercises with a little WAMRAP flair thrown in. At the playground to 5 pull-ups, 10 Merkins and 15 squats. Run to the other side of the block for increasing burpees starting at 5 and 20 Freddy Mercury. Repeat until time. Most got 9 or 10 rounds in. Great work gentleman.
The filthiest of 5s
Date: 2024-05-08 AO: sacs Q: Cheese Curd PAX: fire_hazard, wildturkey, Roulette, lex_luthor FNGs: None COUNT: 5
WARMUP: Grab your ruck, sandbag and coupon. Drop off coupon, drop off sand bag and one lap around track
THE THANG: Head back to the coupons. With rucks and rotating coupons. Do 5 exercises of 15 reps by the bathrooms and another set of five at the base of the stairs.
Rotating coupons: 2- 48lb wheels, 53lb sandbag KB, 45 lb KB, cinderblock
Exercises: 1) sumo squats, thruster, curls, upright row, big boy sit ups Head down stairs 2) squats, overhead press, press out (shake the baby), dead lift, Greg Louganis Back up the stairs *did 4 rounds
Leave coupon, head to the track, grab sandbag for 1 lap and bring the weight back to the car. Go back and pick up coupon
Done
MARY: throughout ANNOUNCEMENTS: none COT: great job boys for a substitute Q Nobody was happy seeing the coupons Wheels continue to be a hit Should have had music
That’s it, I am tired!
WARMUP: Grab your ruck, sandbag and coupon. Drop off coupon, drop off sand bag and one lap around track
THE THANG: Head back to the coupons. With rucks and rotating coupons. Do 5 exercises of 15 reps by the bathrooms and another set of five at the base of the stairs.
Rotating coupons: 2- 48lb wheels, 53lb sandbag KB, 45 lb KB, cinderblock
Exercises: 1) sumo squats, thruster, curls, upright row, big boy sit ups Head down stairs 2) squats, overhead press, press out (shake the baby), dead lift, Greg Louganis Back up the stairs *did 4 rounds
Leave coupon, head to the track, grab sandbag for 1 lap and bring the weight back to the car. Go back and pick up coupon
Done
MARY: throughout ANNOUNCEMENTS: none COT: great job boys for a substitute Q Nobody was happy seeing the coupons Wheels continue to be a hit Should have had music
That’s it, I am tired!
The humidity is back…
Date: 2024-05-08 AO: _area-51 Q: Point Break PAX: Floor Slapper, Circuit City FNGs: None COUNT: 3 The Thang
Short jog to the area with the turf semi-circle.
· SSH x 15 · Hillbillies x 15 · Peter Parkers x 15 · Parker Peters x 15 · Runner’s Stretch · LSS x 15
Using this space as our AO and the long straight road down and back for the jogs.
WAVE 1: Shoulders, Legs, and Abs · Derkins x 20, Lunges x 20, Flutter x 20, plank for the six · Derkins x 15, Lunges x 15, Flutter x 15, plank for the six · Derkins x 10, Lunges x 10, Flutter x 20, plank for the six · Once, the 6 is done, run down the long parking lot and back (Round 1: Backwards)
WAVE 2: Shoulders, Legs, and Abs (Round 2) · CDDs x 20, Bobby Hurleys x 20, Dying Cockroaches x 20, plank for the six · CDDs x 15, Bobby Hurleys x 15, Dying Cockroaches x 15, plank for the six · CDDs x 10, Bobby Hurleys x 10, Dying Cockroaches x 20, plank for the six · Once, the 6 is done, run down the long parking lot and back (Round 2: Shuttle L&R)
WAVE 3: Shoulders, Legs, and Abs (Round 3) · Dips x 20, Bunny Squats x 20, J-Lo x 20, plank for the six · Dips x 15, Bunny Squats x 15, J-Lo x 15, plank for the six · Dips x 10, Bunny Squats x 10, J-Lo x 10, plank for the six · Once, the 6 is done, head back to the start of the long parking lot
WAVE 4: Grinder Sprints · Big Boy Sit-ups x 20, Merkins x 20, Sprint to the end of the lot. Wait for the 6. · Big Boy Sit-ups x 15, Merkins x 15, Sprint to the end of the lot. Wait for the 6. · Big Boy Sit-ups x 10, Merkins x 10, Sprint to the end of the lot. Wait for the 6. · Big Boy Sit-ups x 5, Merkins x 5, Sprint to the end of the lot. Wait for the 6.
Mosey back to Launch Point
Mary until time is called
Called time and COT.
Short jog to the area with the turf semi-circle.
· SSH x 15 · Hillbillies x 15 · Peter Parkers x 15 · Parker Peters x 15 · Runner’s Stretch · LSS x 15
Using this space as our AO and the long straight road down and back for the jogs.
WAVE 1: Shoulders, Legs, and Abs · Derkins x 20, Lunges x 20, Flutter x 20, plank for the six · Derkins x 15, Lunges x 15, Flutter x 15, plank for the six · Derkins x 10, Lunges x 10, Flutter x 20, plank for the six · Once, the 6 is done, run down the long parking lot and back (Round 1: Backwards)
WAVE 2: Shoulders, Legs, and Abs (Round 2) · CDDs x 20, Bobby Hurleys x 20, Dying Cockroaches x 20, plank for the six · CDDs x 15, Bobby Hurleys x 15, Dying Cockroaches x 15, plank for the six · CDDs x 10, Bobby Hurleys x 10, Dying Cockroaches x 20, plank for the six · Once, the 6 is done, run down the long parking lot and back (Round 2: Shuttle L&R)
WAVE 3: Shoulders, Legs, and Abs (Round 3) · Dips x 20, Bunny Squats x 20, J-Lo x 20, plank for the six · Dips x 15, Bunny Squats x 15, J-Lo x 15, plank for the six · Dips x 10, Bunny Squats x 10, J-Lo x 10, plank for the six · Once, the 6 is done, head back to the start of the long parking lot
WAVE 4: Grinder Sprints · Big Boy Sit-ups x 20, Merkins x 20, Sprint to the end of the lot. Wait for the 6. · Big Boy Sit-ups x 15, Merkins x 15, Sprint to the end of the lot. Wait for the 6. · Big Boy Sit-ups x 10, Merkins x 10, Sprint to the end of the lot. Wait for the 6. · Big Boy Sit-ups x 5, Merkins x 5, Sprint to the end of the lot. Wait for the 6.
Mosey back to Launch Point
Mary until time is called
Called time and COT.
Day of Respect
Date: 2024-05-08 AO: the-maul Q: wingman PAX: midriff, super trooper, Odd Job, picasso, Saigon Sam, wingman, patent_pending FNGs: None COUNT: 7 A small hint of cake drew out a great crowd this morning. Disclaimer given, no cake.
WARMUP: SSH 25 – midriff thought it was going to be 40 (thanks buddy!) its 50 though. IW – 20 Hill billys – 20 Windmill – 10 Potato Picker – 10 5 Burpees
THE THANG:
Circuit 1 – Repeat 3x – Squats: 15 reps – Push-ups: 15 reps – Reverse Lunges (each leg): 10 reps – Burpees: 5 – Plank: Hold for 30 seconds
Shuttle Runs (5 minutes): Shuttle runs between two speed bumps for 1 minute, touching the ground at each end. Rest for 30 seconds. Repeat for a total of 4 sets. Followed by 5 Burpees
Circuit 2 – Repeat 3x – Bicycles: 20 reps (10 each side) – Dips: 15 reps – Mountain Climbers: 20 reps (10 each leg) – Russian Twists: 20 reps (10 each side) – Burpees: 5 reps
Circuit 3 – Repeat 3x – 20 Step-ups (10 each leg) – 5 Burpees
MARY: – LBC – 25 – Dolly – 25
ANNOUNCEMENTS: Beer Run June 10th. Bike, Run, Scooter, Uber. Join in the fun.
WARMUP: SSH 25 – midriff thought it was going to be 40 (thanks buddy!) its 50 though. IW – 20 Hill billys – 20 Windmill – 10 Potato Picker – 10 5 Burpees
THE THANG:
Circuit 1 – Repeat 3x – Squats: 15 reps – Push-ups: 15 reps – Reverse Lunges (each leg): 10 reps – Burpees: 5 – Plank: Hold for 30 seconds
Shuttle Runs (5 minutes): Shuttle runs between two speed bumps for 1 minute, touching the ground at each end. Rest for 30 seconds. Repeat for a total of 4 sets. Followed by 5 Burpees
Circuit 2 – Repeat 3x – Bicycles: 20 reps (10 each side) – Dips: 15 reps – Mountain Climbers: 20 reps (10 each leg) – Russian Twists: 20 reps (10 each side) – Burpees: 5 reps
Circuit 3 – Repeat 3x – 20 Step-ups (10 each leg) – 5 Burpees
MARY: – LBC – 25 – Dolly – 25
ANNOUNCEMENTS: Beer Run June 10th. Bike, Run, Scooter, Uber. Join in the fun.
Reverse, Reverse
Date: 2024-05-07 AO: bagpipe Q: Eleanor PAX: Rousey, Spitball, wildturkey FNGs: None COUNT: 4 WARMUP: Mosey to Parking Deck – 25 SSH – 10 Imperial Walkers – 10 Low Slow Squats
THE THANG: – In solidarity with Spitballs hamstrings, we ran the parking deck backwards, doing PAX called exercises at each landing.
MARY: Negatory
ANNOUNCEMENTS: :mega:
COT: :pray:
THE THANG: – In solidarity with Spitballs hamstrings, we ran the parking deck backwards, doing PAX called exercises at each landing.
MARY: Negatory
ANNOUNCEMENTS: :mega:
COT: :pray:
mile race sim
Date: 2024-05-07 AO: swift Q: bratwurst PAX: frasier, citgo, Astro (Kyle Kirchhoff), bunker, voodoo, midriff, teddyf3, picasso FNGs: None COUNT: 9
WARMUP: 10min easy down to corner of Rushmore and Harney. :rotating_light: Cones laid down on the way. Dynamic exercises, 2min OYO, and let’s start this thing.
THE THANG: only 8 x 400m. The problem was that is done in a race simulation fashion. Run 400m at your 1 mile race effort, rest 1:00, repeat 7 more times. The second half should be approaching a “race feel$ with hitting near Max HR and perhaps building some lactic acid making the limbs feel heavy. If it wasn’t for my workout buddy, I may have taken extra rest, slowed down, or perhaps quit. It hurt.
Workout buddies today: teddyf3 👬 picasso and a partial midriff voodoo 👬 bunker Astro (Kyle Kirchhoff) 👬 bratwurst frasier 👬 citgo
Long jog back to COT with scenery from the Greenway and ponds 🦆, the Amp 🎸, the Bowl 🍜, OMB 🍻, and Johnston Rd 🤮
Lots of Beer runs and Beer rucks. OMB better get its act togethernor it’s going to miss out on this trend.
Astro took us out.
WARMUP: 10min easy down to corner of Rushmore and Harney. :rotating_light: Cones laid down on the way. Dynamic exercises, 2min OYO, and let’s start this thing.
THE THANG: only 8 x 400m. The problem was that is done in a race simulation fashion. Run 400m at your 1 mile race effort, rest 1:00, repeat 7 more times. The second half should be approaching a “race feel$ with hitting near Max HR and perhaps building some lactic acid making the limbs feel heavy. If it wasn’t for my workout buddy, I may have taken extra rest, slowed down, or perhaps quit. It hurt.
Workout buddies today: teddyf3 👬 picasso and a partial midriff voodoo 👬 bunker Astro (Kyle Kirchhoff) 👬 bratwurst frasier 👬 citgo
Long jog back to COT with scenery from the Greenway and ponds 🦆, the Amp 🎸, the Bowl 🍜, OMB 🍻, and Johnston Rd 🤮
Lots of Beer runs and Beer rucks. OMB better get its act togethernor it’s going to miss out on this trend.
Astro took us out.
A random, yet inspiring workout
Date: 2024-05-07 AO: fast-twitch Q: Joker PAX: Christmas, Alf FNGs: None COUNT: 3 Question: What happens when you combine a comic strip supervillain ( Joker), a beloved 1980s American sitcom star ( Alf), and an annual festival celebrating the birth of Jesus ( Christmas)? Answer:, #Fast Twitch workout.
WARMUP: -20 minute warm up on Arboretum View and Springs Drive
THE THANG: -Four 1/4 mile hill repeats on Bon Rea, at progressively faster paces, with recovery jog down the hill -The “Bannister Challenge” in commemoration of yesterday’s 70th anniversary of Roger Bannister breaking the 4 minute mile. We each ran as fast as we could for four minutes. Unfortunately, none of us were able to match Sir Roger’s accomplishment from 1954. I marked the course in advance, hoping at least one of us could get to .75 mi within 4 minutes. Even that proved impossible today. -Jog back to parking lot
MARY: nope
ANNOUNCEMENTS: nah
COT: joker with an impressively short COT, yet inspiring
WARMUP: -20 minute warm up on Arboretum View and Springs Drive
THE THANG: -Four 1/4 mile hill repeats on Bon Rea, at progressively faster paces, with recovery jog down the hill -The “Bannister Challenge” in commemoration of yesterday’s 70th anniversary of Roger Bannister breaking the 4 minute mile. We each ran as fast as we could for four minutes. Unfortunately, none of us were able to match Sir Roger’s accomplishment from 1954. I marked the course in advance, hoping at least one of us could get to .75 mi within 4 minutes. Even that proved impossible today. -Jog back to parking lot
MARY: nope
ANNOUNCEMENTS: nah
COT: joker with an impressively short COT, yet inspiring
Chapter 2 – The Real History of Colorblindness
Date: 2024-05-07 AO: 3rdf-timekeeper Q: citgo PAX: bunker, frasier FNGs: None COUNT: 3
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
The Monday Countdown
Date: 2024-05-06 AO: firestarter Q: Eleanor PAX: Odd Job, wildturkey, Franky, Rudy, das_boot, madison, Point Break, Rousey FNGs: None COUNT: 10 WARMUP: – 10 SSH – 10 Low Slow Squats – 10 Imperial Walkers
THE THANG: – Mosey to stairs -> 10 burpees, run upstairs, 9 burpees, run up stairs, down to 1 – Mosey to playground -> 25 merkins, 25 squats, 25 dips, lap around Jeni’s. The do 20, 15, 10, and 5
MARY: – wildturkey led the last 2 minutes of Mary
ANNOUNCEMENTS: A couple
COT: :pray:
THE THANG: – Mosey to stairs -> 10 burpees, run upstairs, 9 burpees, run up stairs, down to 1 – Mosey to playground -> 25 merkins, 25 squats, 25 dips, lap around Jeni’s. The do 20, 15, 10, and 5
MARY: – wildturkey led the last 2 minutes of Mary
ANNOUNCEMENTS: A couple
COT: :pray: