We had 10 PAX show up for Bulldog. Prior to the main workout, we went through an ab circuit. I brought the tabata timer back out to keep pace. Each round had 4 exercises, each exercise was performed for 1 minute with no rest time in the round. We completed 5 rounds with 45 seconds rest in between.
Each exercise has “Prisoner” in front of it as the exercise has to be performed with your hands clasped behind your head.
- Prisoner Squats – Bodyweight squats
- Prisoner Lunges – Bodyweight lunges in place or walking
- Prisoner Ninja Jumps – Hands behind your head, sit down on your knees and explode up into a squat position, some PAX modified this and did a different explosive movement. Jump squats, etc.
- Prisoner Skier Hops – Skiing motion from side to side
Thanks for the opportunity to lead!
13 Pax came out in the cold and warmed up pretty quick.
Warm Up: Goofballs , 5 Lunges, Stretch
.25 miles- 25 LBCs
.50 miles- 25 LBCs, 50 CDDs
.75- 25 LBCs, 50 CDDs, 75 Monkey Humpers
1.00- 25 LBCs, 50 CDDs, 75 Monkey Humpers, 100 SSH
Dora: Partner up for:
Mosey to circle for:
Circle Burps-high knees and burpees. A few pax thought they would forgo the high knees and go directly into the burpees -sabotaging the Q perhaps? But all well and good, this bit of treason, or haste, actually worked out to the advantage of YHC because it allowed us to get through all 13 rounds of Jack Webbs.
Jack Webbs – 13 merkins and 52 air presses.
Christmas Party sign-up
Triple Post opportunity on Thanksgiving
Anchorman’s friend-bladder surgery
SA daughter and family
But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control against such things there is no law Galatians 5:22-23
Anchorman took us out.
Great work done by all!
So my Shieldlock has been doing some off-AO site work, so as to keep a tight circle of truly unexposed, high-risk associated individuals, working out and having fun. Saturday’s are a “challenge” day on this program, and I took the Q to enforce the challenge, but also do some stretching as the 4 weekdays of work are pretty damn brutal. 9 pounds in three weeks for me, plus better cardio. Muscles are smaller, but let’s stay positive.
Herme, Tube and my son Dobby came for a beatdown, all else at GasHouse. Good to see GHouse getting the population love.
The Thang: this is a tougher challenge. We got in 5 rounds, but I feel we could have gotten the 9 rounds required. Non-stop
10 Moutain mules
30 sec Mountain Climbers
10 1-legged dive bomber push ups
30 sec. alternating 3 point burpees
10 thumbs up push ups
30 sec Plank walk ups
10 cross knee plank push ups
30 sec side traveling kick throughs (these are tough)
10 1 legged levitation squats
30 sec wall sits
30 sec rest time
Then I lead us in about 15 minutes of yoga, working out the kinks. I like stretching and such, good for the body, and starting the weekend.
Not much else to tell, tough workout, tough guys, fun times, fun guys. See you all around the playground.
Started out the Workout with a good Warm-up
SSH x 15
Toy Soldiers x15
Took a quick Mosey to Mt. Holly Hill on Glendale Ave. did some Dora 1-2-3, one person would run up the steep hill while partner did the exercises. Heard a few moans and a WTF!!! (Always a good sign that the workout is good)
100 Mike Tysons
Mosey to next lot at BB&T to do a Escalator and ran a lap around the building between each lap
Round #1 – 5 Burpees
Round #2 – 5 Burpees, 10 Merkins
Round #3 – 5 Burpees, 10 Merkins, 15 American Hammers
Round #4 – 5 Burpees, 10 Merkins, 15 American Hammers, 20 Bobby Hurleys
It was a great workout, and the first official Q and the new Mt. Holly Site Q. I look forward to the new challenges ahead. I did have someone ask me if I plan on running to future workouts carrying the site flag. I think I probably do that whenever I can.