DICCS- given and reminder of social distancing and be responsible— Zinfandel would be proud of the Chicken today!!
Warm up
10 -low slow squats-15 imperial walkers -plank-elbow plank- mountain climbers-elbow plank and plank
The Thang
Slow Mosey .1o mile- 20 bobby Hurley’s/10 shoulder tab merkins-
Slow Mosey back to COT – 20 bobby Hurleys/10 shoulder tab merkins
Slow Mosey .15 mile – 20 Bobby Hurleys/10 shoulder tab merkins- rinse repeat once more
Now for some NO TOUCH KEEP 6 FEET AWAY partner work
P 1 do exercise at bottom of hill and P 2 run up hill .10 miles and complete 2 burpees then come back down to relieve P1 keep going until exercises completed
50 Mike Tysons, 50 side over merkins, 100 gas pumps, 100 heel to heaven
Slow Mosey through the beautiful well maintained streets LARGE paved streets of the Briars and the Crest before another round of partner work.
P 1 do exercise t top of hill and P r run down hill .10 miles and run back up hill to relive P1
100 Speed skaters and 25 burpees
Mosey back to COT for some last few minutes of sprinting
sprint to mailbox and mosey back to COT backwards – rinse and repeat
Moleskin
It was and is a another great day in the Briars and the Crest, it is almost like the sun shines a little brighter on this side of town verse some other communities who shall remain nameless. The PAX was in a great mood today and put in the work– We also definitely classed up the join some with some pretty faces today – no offense fellows —
We added Andrea Hayes ( mother hen) named for being in the medical field and also has 5 kids,
Laurenne Losier ( puck) who was named after her love for hockey.
Pam Hayes ( the chickens wife… easy boys—— her name is Alice) named her cleaning houses for the elderly.
Last but not least a true F3 er who will be out whenever the PAX reconvenes
Russell Cornelius ( Tiger) who was named after his loved for the Alabama Crimson Tide– ooppsss did we actually name him after Auburn?? oh well.
Keep pushing boys and stay safe and thank you to Ricky Bobby for taking us out. have a great day
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warmup
– 0.25 Mile – Mosey
– 15 x SSH
– 15 x Merkin
– 15 x Imperial Walkers
– 10 Count – Calf Stretch Each Side
– 10 Count – Upward Dog
– 10 Count – Downward Dog
Unit Two
Do the following 4 times (i.e., 1 mile)
– 0.25 Mile – Mosey
– 10 x Burpees
– 20 x Jump Squats
– 30 x Air Presses
Meltdown
Do the following 4 times (i.e., 1 mile)
– 0.25 Mile – Mosey
– 10 x Merkins
– 20 x American Hammers (2 is 1)
– 30 x Flutters (2 is 1)
Evacuation
Do the following 4 times (i.e., 1 mile)
– 0.25 Mile – Mosey
– 10 x Big Boy Sit-ups
– 20 x Bear Crawl
– 30 Count x Plank
Fallout
Do the following 4 times (i.e., 1 mile)
– 0.25 Mile – Mosey
– 10 x Dry docks
– 20 x Heels to Heaven
– 30 x Monkey Humpers
Extra Credit
– 0.25 Mile – Mosey
– 10 x Burpees
– 20 x American Hammers
– 30 x Flutters
Done!
MOLESKIN:
Unit Two to start off was the worst!
9 guys ventured over to the good side of Lawson today and met up at one of our multiple clubhouses. DICC’s given and quick mosey around the hood to get loose.
Warm up
20 x SSH
15 imperial walkers
15 Merkins
20 x Mountain Climbers
Calf stretches
The Thang
Take a long mosey through Lawson and hit the trail that connects to the middle school. stop along the way for various exercises while keeping the group together (but atleast 6 feet apart)
Once at the school we hit the trail that runs from normal COT down to Transporter shed for a burpee mile. start with 10 burpees and then do 10 burpees at each end until you complete a mile (50 burpees total)
Mosey back to Lawson Clubhouse for an awful ab webb. stopping along the way to complete various exercises to keep the group together.
Ab web at the clubhouse. 1 Big Boy, 4 Hammers, 1 merkin, 2 big boys, 8 Hammers, 1 merkin…..you get the idea. all the way up to 10 big boys, 40 hammers, 1 merkin.
Vax:
Stone Cold, Geraldo, Cottonmouth, Cottontail, Slide Rule, Turkey Leg, TR (hacker), Horsehead (VQIC)
Vhang:
Varmup
10 burpees
Set 1 – repeat X 3
10 Burpees
Set 2 – repeat X 3
10 Burpees
Set 3 – repeat X 3
10 Burpees
Swing/Snatch/Merkin ladder up to 10 – time killer / smoker
10 Burpees
Voleskin:
If you would have asked me a couple of weeks ago if I would video myself exercising in the driveway so that folks could watch online I would have stepped away quickly without breaking eye contact. That’s where we ended up this morning though. And you know what; it was about as weird as I thought it would be.
I set up a Zoom account and did a little testing. The camera needs to be at the right angle. iPad in a folding chair did the trick. You also need a little lighting, but not too much. I used a shop light but some of the guys were in lighted garages. Mine has cars in it.
I don’t think these Vorkouts will vork very well with much (or any) running involved, but maybe someone more creative than myself will find a way. I suppose we could duct tape an iPhone to Turkey Leg and see what happens. Then we can all post on Strava something like “EZ 16 miler with TL” at the end. Or maybe we’ll Velcro one to Gloss’s back hair and see what a day in the life of the Trifusenik is like. Workout in the clouds with Hoover or take a ride in the TR Beardcam. The opportunities are endless. Don’t even get me started on the Runstopper tightphone experience.
Anyway, here’s what happened this morning.
None of the above is probably true, or maybe all of it is. You guys have read these before, so don’t think a virtual workout changes anything.
Hopefully, we’ll be back at it soon. I can’t wait for some summer workouts. I’m ready to circle up at RockZero and sprint across the huge parking lot like Fat Axl Rose in jorts when the whistle blows in Paradise City. Sitting at home all day reading articles about millennials complaining that they can’t get their CBD infused Kombucha is just making things worse. Also, I need a haircut. I’m growing a natural mullet that’s more suitable for Redneck Hockey with a frozen Bubbaburger puck than my esteemed profession. I’m in the market for a used Flowbee, but I’m a little nervous about my giant eyebrows getting caught up in the blades, or possibly stalling out the motor.
I’ve got more problems, but you guys are too important to me to waste your time with them. Take care of your families and keep each other accountable in these upcoming weeks. We all need it.
Until we meet again,
Horsehead
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
Done!
Name-o-rama and Speed Bump took us out in prayer today.
MOLESKIN:
This morning was tough. The 50 burpees to end the second set was brutal.
Great work Nails pushing through.
Good job Speed Bump and Orkin running the 1/8 and 1/4 out and back and riding the mile loops on their bike.
Saw a flyby of Deadwood towards the end of the workout and saw Chastain and Brutus having some alone time on Brutus’s back porch while running by.
We were very worried about there being too many people at a coupon party but 5 total participated and only 2 Lawson folks. Thought I’d see some others but oh well! Foundation and I got after it. Foundation said had we known it would be the 2 of us we would have slept in a bit later (meaning Foundation would have never showed up).
20 – SSH
15 – Imp Walkers
10 – Merkins
15 – Plank Jacks
5 – Burpees
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, 15 second break between each (goal should be to get at least 20-30 reps per set). Should be able to get about 4 rounds of each
Triceps Press
Rows
Chest Press
Curls (if you get smoked from ladder can change to Big Bois w/coupon)
Deadlift
Shoulder Press
Squats
Stay SAFE!
3 PAX posted on the empty basketball courts at Briarcrest. The rims have been removed, so are they really basketball courts any more? This morning they weren’t; they were our personal weight room. Turnbuckle parked at the clubhouse and was quick to lock his car doors upon stepping out. Not sure what kind of crime they have over in the Mill but Brutus assured him that the Crests of Briars is safe. I’m not so sure since there have been regular Deadwood sightings…
Anyways, thank you to Smithers for putting together this wienke, though pretty much ANYTHING would be better than that garbage Recalc put out.
Warmup
20 – SSH
15 – Imp Walkers
10 – Merkins
15 – Plank Jacks
5 – Burpees
The Thang
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, 15 second break between each (goal should be to get at least 20-30 reps per set). Should be able to get about 4 rounds of each
Triceps Press
Rows
Chest Press
Curls (if you get smoked from ladder can change to Big Bois w/coupon)
Deadlift
Shoulder Press
Squats
It was a great morning to be working out. Stay safe, fellas
YHC took us out #cradletograve
DiCCS – don’t sue your parents….
Tonight’s fine dining menu featured:
Antipasti
1/4 mile jog
SSH x 20
Imperial walkers x 20
Mtn climbers x 20
Plank/6 inch/plank hold x each 15sec
Calf stretch
Primi
Sprint 100 yards & 10 Bombjacks
Sprint 100 yards & 10 merkins
Complete 5 sets of each
Run 1/4 mile
Secondi
Ab Time – between each exercise Bear Crawl 10 yards
20 x LBCs
20 x Gas Pumps
20 x Box Cutters
20 x Flutters
20 x Rosalitas
20 x Heels to Heaven
20 x Freddy Mercury’s
20 x Big Boys
1/4 mile run
Dolci
Time to take a load off and find a seat, ledge or bench for a Derkin & Dip Web – 1 x Derkin & 4 x Dips
Add 1 & 4 reps to each round, finish at 10 & 40
After Dinner Cocktail
20 x Low Slow Squats and a 1/6 mile mosey
20 x Hip Dips (10 each side) and a 1/6 mile mosey
20 x American Hammers and a 1/6 mile mosey
10 x Burpees and a 1/6 mile mosey
DONE!
All came hungry, all left tired, and with an Ice Pop and a Juice Box, success!
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm Up
1/2 mile mosey
10 x SSH IC
10 x Imperial Walkers IC
10 x Plank Jacks IC
10 x Mountain Climbers IC
Calf Stretch
10 x Merkins
Upward dog hold 10 count
Downward dog hold 10 count
Pasta Party
10 x shoulder taps (2 taps is 1) & then 10 x Merkins
Flip over in reverse plank and hold for 10 count, stay in reverse plank and do:
10 x knee ups & then 10 x straight leg raises (10 each leg)
Rinse and repeat – 3 sets total
Burpee Mile – Start with 10 burpees, run 1/4 mile, 10 burpees then 1/4mi, etc until 1 mile and 50 burpees completed.
Captain Therkin – Big Boy Situps x 1 : American Hammer x 4. Increase by 1/4 each set up to 10/40 with 5 merkins between each set.
Run 1/2 mile
Shoulder Web – Mike Tyson x 1 : Donkey Kick x 4 (without wall). Increase 1/4 each set, up to 10/40.
– got to 4/16 then ran 2 sets of 100 yard sprints with mosey back
– picked back up at 5/20 and did 6/24 then ran 1 set of 100 yard sprint with mosey back
– picked back up at 7/28 then ran 1 set of 100 yard sprint with mosey back
Time!
MOLESKIN:
Great workout, thought we were going to have a flyby by someone but they got about 50 yards from our Captain Therkins in the street and pulled a hard U-turn.
With the 18ft wide streets of the Crest social distancing was observed at all times.
Great work and ready for some TO GO dinner later!