Month: April 2020 (Page 1 of 2)

Two rounds with work on each body part. Reps were x25.

Warmup:

1. SSH
2. Don Quixote
3. MNC

Thang:

1. 60 second jump rope or jump in place
2. Merkins
3. Wide Merkins
4. Single Arm tricep extension
5. Dips
6. Curls
7. 21’s
8. Single arm row
9. Bent over reverse fly
10. Squats
11. OH Squats
12. Wide cross leg situp
13. V-up roll up
14. In-outs
15. flutter kicks
16. oblique V-up

One of Sparky’s “go-to” workouts is the 20 to 1 with blocks. Pick 4 exercises, do 20 reps each, then 19, then 18….down to 1. Simple, yet effective, then we finish with some running or other exercise.

However, with this being a virtual Q, running doesn’t work as well so I modified to fill more time…7 exercises.

20 to 1:
Overhead Press
Curls
Goblet Squats
High Pull
Chest Press
Kettlebell Swing
Bent Over row

Time was running out so I called it after 12 rounds. 5 burpees for putting the blocks down! We finished with 100 LBCs and 10 WW1 situps.

Time!

Prayers to my aunt, Dry Rub’s M amd family, HIPAA, Huck, Huck’s friend. YHC took us out!

• Montross

Since this pandemic thing, it has been really hard for me to stay motivated…so I took a page from HIPAA …which pretty much guarantes that you make it, and decided to Q one of these virtual workouts.   Here’s how it went…

Disclaimer
Pledge
Warm-up

SSH x 25 IC
MNC x 20 IC
Don Q x 15 IC

LBC x 20 IC

Thang:

BLIMPS 10,20, 30,40,50,60

Burpees, Lunges, Imperial Walkers, Merkins,
Plank Jacks, SSH

10,20,30,40,50,60

Burpees, Upright rows, Crunchy Frogs, Curls, Mountain Climbers, Lateral  lunges

Intermission Abs with Shortsale…that sucks. If anyone ever need some gut busting an stuff as him he is very (demonically) creative .  (5 Min)

Last set: 10, ,20,30,40,50,60

Burpees, corkscrews, shoulder taps, chest press, SSH, Squats

I think we ended with 10 final burpees

Announcements:

Prayer Requests:  Our nation, all those effected by Corona, Montross’ aunt and her daughter

YHC took us out with prayer.  Thanks for the push guys.

We put in work!!!!

https://wodwell.com/wod/bauer/

https://wodwell.com/wod/georgie/

Romans 10:9-10 – ⁹ If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved.¹⁰ For it is with your heart that you believe and are justified, and it is with your mouth that you profess your faith and are saved.

I had the lead on the virtual Q.  A lot of concentration and burnout on this one.  Every Minute On the Minute

No disclaimer.

WU:  small and big circles and some swimmers forward and backwards to loosen the shoulders.  Toe touches to loosen the legs.

Thang:  First minute, do three (3) merkins, next minute, 6.  Next minute, 9 and so on up to 30.  That’s a total of 165 merkins inside of 10 minutes.  Repeat the same process, but with squats and then flutter kicks (count your left leg only).

After that, for the cash out plank for 30 seconds transistions for a minute and a half total.  Elbow plank, plank and stretch your hands out as far as you can.  No rest in between.

Announcements:  Check F3Gastonia website (fitness) tab for zoom links to the 2nd Fs that Huckleberry has set up, House of Him bible study, virtual workouts with Gastonia (T,R,S) and F3 Nation (M,W,F).  Stay Active and in touch.

Prayers:  Pillagers neighbor (cancer), Mayors neighbor (cancer), Montross Aunt (cancer), Blarts M (recovery), Healthcare and first responders

Pillager took us out with the COT.