The workout was derived from ChatGPT. It was actually pretty good.
I was able to spread the word about the extinction run.
Day: April 25, 2024
Be on the lookout, next time I Q, I’ll be calling “weed pickers” and “arm pretzels” courtesy of Noodle at The Big House in Princeton, NJ. (If you’re thinking those aren’t actually exercises, I won’t argue otherwise, you can air your grievances while we do them anyway.) See actual bb below.
Laps Around the Square
YHC posted DR at Lake Wylie’s Running AO (Barracuda). Not set route. Interval running. We got in close to five miles.
PAX: Deer Tick, Warrior, Gilligan, Ice Bear, Rockette, Ice Bear, Floss, Dunkaroo
YHC had the Q in Lake Wylie at Poopdeck, plus 7 PAX ready for a good ol fashion beatdown.
WARM UP:
We took a couple of laps around the parking lot and circled up for the warm up.
10 Windmill IC
10 MNC IC
10 Sun Gods IC
15 SSH
10 Merkins (IC)
Stretches
The BEATDOWN:
We took a run around the back of the parking lot near Rey Azteca where I had set up for stations. We split into groups of two and performed the exercises written on the pieces of paper. After one station was completed the PAX took a lap around the parking lot.
#1
10 Burpees
15 Jump Squats
20 Merkins
25 Kettle Bell Swings
30 Flutter Kicks (count one side)
35 SSH
#2
10 Hand ReleaseMerkins
15 Bomb Jacks
20 Carolina Dry Dock
25 Curls with Cinderblock)
30 Smurf Jacks
35 LBC
#3
10 Mike Tyson
15 Bonnie Blairs
20 Imperial Waker Squats
25 Overhead Press (with Cinderblock)
30 Seal Jacks
35 Parker Peter (count one side)
#4
10 Diamond Merkins
15 Bobby Hurley
20 Incline Merkins
25 Chest Press with Cinderblock)
30 High Knees
35 Mountain Climbers (count one side)
The PAX rinsed and repeated at least one time and then we headed back toward COT.
We had 6 out this morning at Folsom.
We warmed up with : SSH, Hillbillys , Windmills, Gravel Pickers, Moroccan Night Clubs, Overhead claps, and Imperial walkers
We mosied up to the blocks and did 3 set of Curls, Tricep Extensions , Rows, and Swings at 15 reps each
We made our way down to the big hill and did a partner timed Dora. Partner 1 would do the work while partner 2 ran to the bottom and back then we switched off. The work consisted of: LBCs, Merkins, Big boys, Freddy Mercurys, and Squats. This gave each man a chance to run the hill 5 times.
We finished up just in time for COT!