Author: f3mayhem

Follow the Leader

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9 PAX showed up to test themselves against the Validator remixed with a classic school yard game.  We were blessed with the coolest weather and lowest humidity we’ve seen in a while.

 

Pre-game

  • Disclaimers
  • Half lap mosey
  • Hamstring stretch
  • Arm circles
  • Willie Mays Hayes
  • Michael Phelps
  • Imperial Walkers
  • Raise the Roofs

 

Game

PAX filed single file line of planks at bottom of Validator.

Leader went up the validator, did an exercise, mosey down and did another exercise with concrete blocks.

PAX followed behind, one by one, after giving the man in front of them a 10 second head start.

Rinse, repeat, repeat, repeat…

PAX were responsible for getting the next exercise from the man in front of them and giving the next exercise to the man behind them.

 

Getting up the Validator was accomplished by:

  • Sprints
  • Bear Crawls
  • Burpee Hops (don’t try this at home)
  • Lunges
  • More sprints and bear crawls

 

Exercises at the top included:

  • Burpees
  • Flutterkicks
  • Merkins
  • American Hammers

 

Exercises at bottom with concrete blocks included:

  • Curls
  • Overhead Presses
  • Rows
  • Tricep Extensions
  • More Curls
  • Assorted Planks as everyone finished last cycle

 

Exciting conclusion:

  • Pull ups until you can’t. Sets of 10 with 10 second breaks.
  • COT and Name-O-Rama.

 

“Better work hard or you might as well quit”

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TOO HYPE

Mosey to JT Park

SSH x25 IC

Imperial Walkers x25 IC

 

CAN’T TOUCH THIS

Circuit style workout that included:

Dips

LBCs

Burpullups

Shoulder taps

Big Boy Sit-ups

More Burpullups

Air Squats

Rows

Prayer Squat

Gotta have more Burpullups!

Jumping Lunges

Merkins

Flutter kicks

 

HAMMER TIME

Played the pop classic tune “U Can’t Touch This” on a vintage Bluetooth speaker for the PAX.

When the rap legend said “U Can’t Touch This” PAX completed Big Boy Sit Ups.

When he instructed us to “break it down” we took a quick break until he let us know break was over by stating “Stop – Hammer Time”.

For the remainder of the song, as you may have already guessed, it was, in fact, Hammer Time. American Hammers were done by the PAX to the beat. Or maybe not exactly to the beat. But they were done continuously.

 

13 PAX concluded the workout with COT and Name-o-Rama.

Welcome FNG Swisher!

THE MIDDLE – 6/29/18

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WARM UP – (informed the PAX I actually stole this warmup from last week’s Q)

Imperial Walkers x 20

SSH x 20

Ray Lewis x 20

Merkins x 20

LBC x 20

Arm Circles x 20

Thor x 10

Mosey including 3 sets of stairs

THE THANG

PAX met it The Middle of our field and divided into 2 groups.

1st group ran from The Middle to their edge and did the selected exercise, then ran back to The Middle.

2nd group stayed in The Middle and completed as many of their exercise as possible while waiting on 1st group to return.

Once 1st group returned to The Middle is was 2nd group’s turn to run to their edge and complete that exercise while the 1st group knocked out the max exercise in The Middle.

Rinse and repeat and repeat and repeat and keep on repeating until time was up.

We started off with 10 burpees at the edge and unlimited merkins in The Middle, but as we progressed PAX were called on for new exercises both at the edge and in The Middle. They included but were not limited to:

EDGE:

Burpees x 10

LBCs x 20

American Hammers x 25

Squats with 5 second delays at bottom – surely there’s a name for this? – x 25

Flutter kicks x 25

Bear crawls to the edge and back

THE MIDDLE: Merkins, merkins, merkins, merkins x max

Jumping lunges x max

Were there more exercises? Possibly, probably. But fatigue doesn’t help with memory apparently.

To finish it up, should we do 6MOM? Nah. Let’s do 6MOP (6 minutes of pull-ups, which YHC later found out there’s a name for that – 6MOU, or 6 minutes of uncle) (full disclosure, we didn’t go the full 6 minutes due to running out of time and our arms failing to function).

Concluded with COT, Devotion, Lead on Three, and a Merlot Splash.

The Pack – 6/22/18 – The Easy Thing (?)

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10 PAX met up on a beautiful Friday morning to do what was described as the easy thing.  Welcome FNG Prince.

WARMUP

Imperial Walkers x 20

SSH x 20

Ray Lewis x 20

Merkins x 20

LBC x 20

Arm Circles x 20

Thors x 10

Indian Run until all had their turn

THE EASY THING

Just a simple lap around the playground, stopping at 5 stations for exercises along the way and sprinting in between stations.  What were the stations you ask?  Just basic stuff here:

  1.  Merkins x 30
  2.  Sit ups x 30
  3.  Merkins x 30
  4.  Burpees x 10
  5.  Pull ups x 15

Rinse and repeat until time runs out.

Concluded with COT, Devotion.