Author Archive Squid

Joust 06-16-17

18 beautiful men gathered for my guest Q this morning to battle humidity and humility : ) One gentlemen (Header) had so much fun, he wanted to be counted twice!

Warm up before the warm up:

2 Minutes of the Merkin Wheel!

Warm up:

Side Straddle Hop (25)

Imperial Walker (20)

Low Slow Squat (15)

The Bupee (not Burpie) 20

 

The Hills are Alive:

Combination of a Plank Exercise and run up the hill ( Regular Plank; 6 Inch Plank; Elbow Plank; Shoulder Tap Plank; Toe Tap Plank). 5 Rounds Total

Track and Ab Partner Work:

Partner 1 and Partner 2 run to the opposite side of the track, then each performs 20 Real Sit Ups while the other partner holds his feet in a plank position. 4 Rounds Total

Partners in the Playground:

Partner 1 performs 5 Push Up Burpie’s and 20 Dead Man Hangs on the bar (10 each leg) and continues until Partner 2 runs a lap, then Flap Jack. 1 Round

Jack Webb Squid Style:

Start of with  2 Flat Bottom Double Leg Raises and 4 Shoulder Presses. Double up each exercise until 20 Flat Bottom Double Leg Raises  and 40 Shoulder Presses (actually went to 50 on the last rep).

Burpie Finish:

1 minute of continuous Burpie’s on your own to finish the morning!

 

Better Late Than Never: Area 51; 4/23

 

Pre-Warm Up:

  • Lined up the width of parking lot, Bear Crawl 10 paces, then Typewriter Merkins. Bear Crawl 10 paces, then See-Saw Merkins. Repeat until the end of the parking lot.

Warm Up:

  • Side Straddle Hops (20)
  • Imperial Walkers (20)
  • Low Slow Squat (20)
  • Plank, hold for 10, then back to Plank, then hold for 20

First Stop; Track:

4 Rounds:

  • Round 1, partner 1 runs a lap, partner 2 Shoulder Tap Plank, then Flapjack
  • Round 2, partner 1 runs a lap, partner 2 Had Plank, then Flapjack
  • Round 3, partner 1 runs a lap, partner 2 Foot Tap Plank, then Flapjack
  • Round 4, partner 1 runs a lap, partner 2 Hold Plank (6 inches), then Flapjack

1 Round:

  • 20 Skate Jumps, Lunge Walk halfway down the track, then 20 more Skate Jumps, then Lunge Walk to the end of the track, then 20 more Skate Jumps to finish it out.

Cardio Stations:

7 Stations to include: Rock for Squat Presses, Ab Wheel, Jump Rope, Dumb Bells for Shoulders, Wrist Curls, Bars for Perfect Merkins, and Weight Bands for Bi-Cep Curls

  • Partner 1, goes to first station, partner 2 runs a lap around the parking lot, then Flap Jack. Repeat to all stations.

AB Burn Time:

  • Side Bends (Left and Right sides)
  • Weeble Wobble’s
  • Knee Bends to Chest with toes pointing down
  • Flat Knee Bends; First with Right Leg, then Left Leg
  • Palm Crunches
  • Hello Dollies
  • Flutter Kicks
  • Little Baby Crunches (LBC’s)
  • Russian Twists

 

 

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