Diccs given to include safety crossing road and what to expect today– ARMS ARMS AND MORE ARMS
Warm up– Only 7 brave soles decided to show after the storm last night so it was game on for the true believers.
Mosey down Shenadoah for a quick circle up
15-SSH
10- Low Slow Squats
15- Imperil Walkers- Counting properly- take notes Schneider
Downward dog into a calve stretch then 5 slow merkins- recover
Mosey up Shenandoah to COT
Sprint down to the entrance for 5 jump squast run backwards up to COT for 5 bomb jacks ( rinse repeat)
The Thang
Mosey to Tuscany stopping 3 times for 5 bomb jacks and 5 jump squats
Partner up at the wall
200 dips, 75 step ups, 50 derkins, and 50 mike Tysons other partner runs around both islands and does 5 bomb jacks and 5 jump squats before switching off. Once done a nice little mosey around circle island for 5 bomb jacks and 5 jump squats before the worst WEBB ever.. ugh ugh and double ugh
4 mike Tysons, 4 dry docks, 4 air presses– increase only air presses by 4 – we got to round 7– 28 airpresses before a slow mosey up to stop sign and back for 5 jump suqats and 5 bomb jacks before finishing– we got to the 40 air presses.. total done 40 mike Tysons, 40 dry docks and 220 airpresses– We Will Finish this soon!!!
Mosey back to the glorious Crest and Briars stopping 2 times for 5 bomb jacks and 5 jump squats
Sprint down to the entrance for 5 jump squast run backwards up to COT for 5 bomb jacks ( rinse repeat)
Moleskin
It was good small group today of the true believers who will not let a little storm get in the way of a killer arm workout. The PAX pushed hard today and after our workout we did a 2nd F by cutting down to trees and clearing the roads in the Crest- two large trees were down so we knew we HAD TO KEEP THE CREST CLEAN so our AMAZING HOA president would not get Facebook message and emails all day long about what are we going to do about these trees down… — we are like his minions doing the work.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
1.2-Mile Running Warmup
(stop after .3 miles for):
•SSH x 10 (IC)
•Imperial Walkers x 10 (IC)
•Plank Jacks x 10 (IC)
(stop after .2 miles for):
•Mtn Climbers x 10 (IC)
•Merkins x 10 (IC)
(stop after .2 miles for):
•Low Slow Squat x 10 (IC)
•LBC’s x 10 (IC)
•H2H x 10 (IC)
(stop after .5 miles for):
•Jump Tucks x 10 (Civ Count)
•Mary Catherines x 10 (Civ Count)
Mosey ~.2 mile
Briarcrest Block Party:
•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 15 / Run .10 mile in between again
***Repeat, but drop reps to x 10 / Run .10 mile in between again
***Repeat, with reps x 5 but no running in between
Run .25 mile, find a spot for: Merkin / Big Boy Sit-up ladder
(start at 10/10, work down to 1/1)
1 minute plank
Run .25 mile,
Mary to finish up:
•American Hammers x 20
•Hip Dips left side x 20
•Hip Dips right side x 20
•Flutter x 20 (2=1)
•Dolly x 20
•Gas Pumps x 20 (Civ Count)
Done!
YHC turned 41 today so I requested the reins for Garage Band. 12 PAX virtually rallied to the cause from near and far and here is how it went:
Warm-up: 20 SSH, 10 windmills, 10 low slow squats, 20 merkins, all single count OYO.
In honor of the number 41, we did “Jack Webb” style counts for a combo of two exercises:
Burpees/merkins up to 5 and 20. (15 and 60 total)
Jump Squats/squats up to 5 and 20. (15 and 60 total), run 30 seconds O/B
Merkins/mountain climbers up to 10 and 40 (55 and 220 total)
Heels to heaven/LBCs up to 5 and 20. (15 and 60 total)
Broad jumps/lunges up to 5 and 20. (15 and 60 total), run 30 seconds o/B
Peter Parkers/plank jacks up to 5 and 20. (15 and 60 total)
Grab your lifting rock for 10 curls, 10 presses, 10 tricep extensions. Repeat 3 sets with a 30 seconds O/B mosey after each set.
Finish with PAX choice Mary alternating with 50 yard O/B sprints.
Announcements: 1. We will be continuing with the virtual workouts as they continue to be well attended. Everyone in SOB land is encouraged to post virtually and follow the continuing guidelines for safety. If you start to hear about workouts resuming are want to start resuming them yourself, please talk to your Site Qs and follow their guidance. 2. If you would like to make a small donation to the Sandbox this week, Pay Pal pennylopen@gmail.com and the proceeds will immediately go to pay moving expenses for a family that is need.
Great to see Catnip and Bypass join us this morning. Glad to have you both.
And May the 4th be with you.
DiCCS (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
.3 mile warmup mosey
The Thang:
Done! Over 3 miles completed today as well.
Thanks Nails for taking us out.
Diccs to include social distance and split group in 1/2 today– stress the importance of proper form, slow down and do not worry so much able the number of exercises jut do what you can but do them correctly…
Warm up- .15 mile mosey corner of Shenandoah/laurel hill- 10 Low slow squats and demonstration of proper Curtsy Lunges again by Dixie Chick- Mosey to back cul-de sac on Laurel Hill 15- SSH and 5 low slow merkins before our normal plank. elbow plank, right arm high ( 15 seconds) right leg high ( 15 seconds), plank, elbow plank, left arm high ( 15 seconds) , left leg high ( 15 seconds), plank, elbow plank– rinse repeat but drop to 7 seconds.. Schneider yelled at me about this– Big Ole meanie!!
Mosey back to Shenandoah and stop at the 1/2 point for the Thang
The Thang– 4 sections and complete 2 times as a group- If you finish early keep going with Ab work until everyone done or do 20 proper speed skaters until everyone is done..
Section 1- 20 LBCS, 20 Pistol LBCS, 10 Big Boys
Section 2- ( COT)- 10 Curtsy Lunges, 10 Forward lunges, 10 Reverse lunges
Section 3- ( Entrance to the glorious Southside of Briarcrest )- Sprint down from COT for 10 jump squats and 10 calve raises (3-5 second pause at top of raise), mosey up to COT backwards , 10 Bomb jacks and 10 Calve raises ( 3-5 second pause at top of raise) – complete this TWO TIMES…
Section 4- Left cul-de sac on Robbins Meadows – 10 heels to heaven, 10 box cutters, 10 gas pumps and 10 leg raises.
Moleskin-
Today the PAX was ready to go and 17 peeps pulled themselves out of bed for a AB and Leg day and the Pax pushed hard as usual. A few of our younger PAX needed some words of encouragement from Schneider and I and reminders on form but overall VERY proud of the young bucks and doe’s. We are planning another field trip later in the week most likely Wednesday at Cuthbertson and we did not want to step on anyone’s toes, so if anyone is scheduled over there let me know and we can plan around it.
Announcement- Credit Score and his family took up donations for his church this weekend by placing a box for donations and they collected over 100 items of nonperishable food — AWESOMENESS..
6 men booted up their computer in their garage or back porch this morning. 5 of them willingly took instruction from the 6th man in a 2″x3″ window on their laptop. Looking forward to getting us back to some form of normal.
We did some awfully low mileage today at Rock Zero. Likely a record.
Warmup: SSH, IW, and Squats with some awkward online cadence counting.
The Thang:
5 Rounds, each round is 4 sets of 3 exercises. 40 reps of each exercise then 5 burpees. 30 reps, 5 burpees, 20 reps, 5 burpees then final set of 10 reps and 5 burpees.
Round 1: Merkin, Goblet Squat, Freddy Mercury
Round 2: Shoulder Press, Good Morning, WWII sit ups
Round 3: Curl, Calf Raise, Elbow plank reverse flutter
Round 4: Tricep Extension, Romanian Deadlift, Flutter Press
Round 5: Wide Arm Merkin, Lunge, Heels to Heaven
All that took about 63 minutes and we called it a day.
Moleskin:
I am writing this backblast for 2 reasons.
It was some good work by all out there getting 100 reps of 16 different exercises. No running, because running away from the Zoom meeting makes it even more weird. Plus my neighbors think I am nuts just running back and forth down the drive way.
Thanks to Geraldo for inviting me to V-Q this week and for him and Hoover for keeping the RZ Pax going on Saturdays with the Zoom. If all goes well this will be the last V RZ. Plan on getting back together next week in small groups more than 6 feet apart. Basically if Hoover can put a hand on you, your too close.
Thanks to Beaver for taking us out.
-Alf
DiCCS (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
Done! Over 5.5 miles in the books.
MOLESKIN:
Great workout today. Good to be back. Perfect weather. Also great to see the Diesel crew working hard and getting after it on the Briarcrest playground.
I was honored to virtual Q StoneVinci this morning. The theme was slices of cake served up with 5-2’s:
1st Slice – Warm-up
2nd Slice – Ladder: 5 reps, 2 exercise, 6’s
3rd Slice – Chair/Steps: 5 exercises, 2 rounds
4th Slice – Need coupon 20-30 lbs, 5 exercises, 2 rounds
5th Slice – Mary
There were 15 minutes to spare, so we had second helpings of cake.
Prayers for all points of view on the COVID 19 pandemic, and a special prayer was offered for Butch nearing the end of his battle with cancer.
Stay healthy!
Diccs give to include social distancing and modify as needed as this workout will be different- core and legs mainly– NEW MOVES Today!!
Warm up
Mosey around briarscrest for .50 miles but stopping at stop signs and intersections to show new exercises before we really start the warm up
10- sumo squats ( toes pointing outward and arms outward)
10- lateral planks ( while in plank move both arm and leg over at sametime about 6-9inches while staying in plank)
10- Fire Hydrants ( while on all 4’s left your leg at a 90 degree angle nice and slow)
10- Kurtsy Lunges ( reverse lunge but with a twist– take your right or left leg across body and twist your body while doing it some– knee going backwards needs t touch ground and keep your core behind knee in front
Circle up
20- Sumo Squats
10- Kurtsy Lunges
20- pistol LBS/10 big boys
Plank/elbow plank/ plank- raise right arm 10 seconds – raise right leg 10 seconds return to plank and rinse repeat left side.
On your back for
15 Dead bugs ( raise right arm to left leg and rinse repeat with left arm and right leg — these SUCK!!)
The Thang
Section one run down hill FULL SPRINT to cul de sac from stop sign
10- bomb jacks, 10 Kurtsy Lunges , 10 Reverse lunges
on way back up long jump hop 10 times then backward run up hill
At top of hill
25- LBCS, 10 Big Boys, 10 Fire Hydrants
Section two- longer road but no hill
10 long jumps before sprinting 1/2 way to cul-de sac and mosey 1/2 way to cul de sac
10- bomb jacks, 10 Kurtsy Lunges , 10 Reverse lunges
at start of section -25- LBCS, 10 Big Boys, 10 Fire Hydrants
Complete each section 2 times..
Head back to COT
25- LBCS, 10 Fire Hydrants and 10 Sumo Squats
Moleskin
A low mileage total core crushing and leg crushing workout by the PAX today. The Chicken was little off his game cause he really had no idea how this would go so the opening Mosey/warm up took longer than expected explaining the exercises but it was a burner of a workout. The Southsiders came out in force again today and all seemed to like the new exercises. Thanks to 0-69 for taking us out and showing leadership as always with our young lads and ladies. I believe out count today was 15…
How do I start this one, how do I describe what we just experienced in what may go down as the longest April in any of our lives? I guess I start at the beginning and work my way through it.
The Thang:
As March was drawing to a close and I realized I was staring down the barrel of a long and gloomless month, I knew I needed to find motivation in a new way. You see, I suck at motivating myself. So many alarm clocks have been set with good intentions, but then snoozed and turned off from deep within the grasp of the almighty fartsack. If it weren’t for the accountability of the HC and the merciless support of the PAX to whom said commitments were given, a chronic sad clown still would I be.
So I thought about what things drive the PAX. Mumblechatter, competition, achievement, and fellowship. Leveraging my somewhat more than mediocre excel skills to build a challenge to bring us into contact with each other, to give us a motivating factor to get out of bed each day, or find space in our afternoons to find a beat down, that was the easy part. I was certain I’d find a few PAX who would lean in and participate and hopefully that would be enough to do the hard part… show up.
I never counted on 30 PAX to jump on the bandwagon, and never in my WILDEST dreams did I think we’d have 8 PAX go a perfect 30 for 30. Had you told me on 4/1 I would workout every day in April I would have laughed at you, but look who is laughing now.
Here is the fun part, the PAX got into the competition. We saw streaks building day over day, until one day Wingman shared he had worked out for #fourteen straight days for the first time in his life. Fredo was coming off of 30 straight days of #marchmadness and was keeping things 100% as well. Hoover and Brexit came into this thing with a vengeance and by the end of the first week were miles ahead of the pack. Then ThinMint, Geraldo and Hightide started to put distance between them and the rest. For the rest of the month we saw those leads build, with a few of us (gypsy, YHC, Unplugged, Voodoo) making cameos, only to be erased by the steadfast grid of these warriors of the OYO.
Then, for YHC at least, it go more fun when PAX started suggesting how we should update the format for “next month.” Here we are, two weeks into a 30 day competition and already folks are lining up for another month of challenge. Not only that, but the suggestions were coming from everywhere… so cool, and so Voodoo and I started working on the May challenge before we even knew how the April challenge would end.
So, how DID it end you ask? Much as it began really, Hoover and Brexit put everyone deeply in their rearview, and made epic pushes with 2 a days in the final week. Geraldo and HighTide kept showing up and the rest of us watched them draw away, despite our best efforts. I cannot be more proud of these guys…
Here are some stats:
PAX: 30
Days Worked Out: 669
Average Days Worked Out:22
PAX w/ 30 days worked: 8
Total minutes under power:43,803 (thats 30 days all in)
Average minutes under power: 1460 (thats just over a day)
Finishing Order:
Congratulations to these warriors for their strength, grit and downright badassery… very impressive.
Moleskinny:
What. A. Month. I have to say the most impressive performance has to go to Brexit who offered a very moving anecdote around his acceleration in the month of April. After his accident, the challenge presented him with the motivation he needed to get into “the best shape of his life.” just….wow.
I can share for me, I’ve never worked out 10 days in a row nonetheless 30 straight. I’ve never felt the need I guess, but wow this challenge lit my fire. Mission achieved I guess. But I never expected something I did as a project for me, to be so impactful for others. To all the PAX who said thank you to me for doing it, I turn that around and say thank you to each of you. Thank you for helping push me, thank you for playing along with the game, and thanks for giving me the opportunity to help you all just a little in your own journey through the darkness of OYO.