Author: Bandit (Page 11 of 12)

Nine PAX Post at Martha’s House (not necessarily looking) for Motivation!  Welcome FNG Mike Tamberella (Defib).  Disclaimer and Pledge, of course.

Warm Up

• Inch Worms x8
• 8-Count Merkins x10
• 4-Count Rowers x12
• 4-Count Swimmers x10
• 4-Count WWII Sit Ups x10

The Thang

• Indian run from Brewsters through Martha River’s parking lot, around playground and lower fields.  Stop at pull up bars, then…
• Split in two groups.  Group 1 does 10 pull ups while Group 2 does 20 alternating leg raised Merkins. Switch exercises when group is complete for 2 rounds.
• Move to picnic tables and complete 3 rounds of Bulgarian split squats and dips. 21,15, and then 9 reps
• PAX lock shields for 21 Seal Sit Ups
• For those that could still walk, one round of the Motivator.  21 reps of the following… heel raises, jumps, SSH (no arms), SSH (with arms), SSH (no arms), jumps, heel raises.  Ugh!

Mosey back to Brewsters for COT and Name-o-rama.

– Woody

The PAX woke up early today still wondering what this workout would be after yesterday’s preblast. Some probably had nightmares of talking goats in shopping malls riding escalators down to never-ending COP in the gloom… (or maybe that was just me).

Warm-O-Rama

• SSH 20ic
• IPW 10ic
• Cotton Pickers 10ic
• Mericans 10ic
• Freddy Mercury 15ic
• .5 mile run

The Thang – The Descent

• 25 LBC’s
• 25 Mericans
• 25 WWII Sit ups
• 25 Carolina Dry Docks
• 25 Mountain Climbers
• Goat mile run

• 24 LBC’s
• 24 Mericans
• 24 WWII Sit ups
• 24 Carolina Dry Docks
• 24 Mountain Climbers
• Goat mile run

• 23 LBC’s
• 23 Mericans
• 23 WWII Sit ups
• 23 Carolina Dry Docks
• 23 Mountain Climbers
• Goat mile run

6 MOM

• Mason twist
• V-ups
• Plank jacks
• Flutter kicks
• French Fries
• 30/30 planks
• Homer/Marge
• LBC
• Dying Cockroach

The End!

Need to show to know….  Brown Streak has the Q!

10 hungry men (including 3 FNGs) post at #MarthasHouse for three course Bojangles breakfast.  After disclaimer & pledge, the workout begins…

Warm-O-Rama

• SSH x 25 IC
• IW x 20 IC
• Don Quixote x 20 IC
• Prisoner Squat x 20 IC (three count down – nice and slow – feel the burn)
• Merkins x10 IC

Mosey to Picnic Shelter

• Derkins x 10 IC
• Dips x 10 IC

Mosey to Lower Field

• Field was closed
• Audible – Lunge walk across short end of field and up hill (not quite the same as Godfathers zombie walk) to next field.

The Thang for today was a three course Bojangles breakfast.  Bojangles is a sprint down the long side of field (or track) and mosey the short side (corners on track).  It’s basically a circle, just like a Bojangles Biscuit!

Bojangles Biscuit #1

• Sprint, Mosey, Sprint, Mosey.
• Plank for 6
• Tunnel of Love (since we had 10 guys, everyone gets to go twice)

Bojangles Biscuit #2

• Sprint, Mosey, Sprint, Mosey.
• Plank for 6
• Ring of Fire (5 Merkins each – all the way around)

Bojangles Biscuit #3

• Sprint, Mosey, Sprint, Mosey.
• Plank for 6
• Seal Situps x 15 IC

Mosey Back to Brewsters

• Wait… there is a hill in front of us with two clear cuts of grass right through the middle.
• Crab Walk backwards up the hill.  Bear Crawl forwards down the hill.  Rinse and Repeat
• Ok, that was run… now Mosey back to Brewsters

COT, Name-O-Rama, BOM

– Bandit

Nine mighty PAX post at #TheStorm for the Murph.

The Murph is…

Run to track (quick breather for the Pledge), take 3 laps, run to weight room.

10 pull ups
20 merkins
30 squats
Repeat x10

Run to the track, take 3 laps, run to parking lot.

COT

TClaps to BA for getting us setup and gonig while Dolph was coming in HOT!

-Dolph

Thanks for the 14 PAX that came out Saturday and threw those logs around like a bunch of savages. The only thing that would have made the day better is if Dr. Feelgood had gotten his phone to work, and some rain, of course.

Start with the Pledge, of course.

Warmup

Formation run up Garrison through church parking lot to Sherwood Middle School.  WU done to 4 count cadence.

• Bend and Reach x10
• Rear Lunge x10
• Hi Jumper x10
• Windmill x8
• Forward Lunge x8
• Rower x10
• Dive Bombers x10
• Overhead Arm Clap x2

Thang #1
Partner up then 3 rounds of 1 lap, max Merkins and max body weight rows or pull ups. PAX run together then while one’s pushing the other’s pulling, then switch exercises = 1 round.

Thang #2 (Log PT +/- 200lb each)

• Squat x10 4 count
• Overhead press x10 4 count
• Thrusters x10
• Back extensions x15
• Bench press x20

Extra Credit (Ring of fire version 2.0)
1st man sounds off and every body does 1 rep (Merkins), 2nd man, 2 reps, third man, you guessed 3 reps and so on.

Mosey back for COT and Name-O-Rama.

Moleskin

Is anybody interested in training for a go ruck event ( goruck.com ) or doing our own? We could add Monday or Friday to the rotation and start rucking once a week. Any questions or interest email Woody at joem42@hotmail.com and we can work something up.

-Woody

Warm Up
20 – Imperial Walkers
20 – Side Straddle Hops
15 – Merkins
15 – Prayer Squats

Take a lap.

Crazy Eight

• 20 Merkins then run along the goal line.
• 20 Freddy Mercury (total of 40) then run to the 50.
• 20 Carolina Dry Docks then run to other side of 50
• 20 Flutter Kicks (total of 40) then run to goal line opposite goal line.
• 20 Prison Cell Merkins

Plank till everyone is finished.

Once everyone is done, repeat to other side of field.

Take a lap

Stadium Stairs

• Lunge Up then 20 Mountain Climbers (total of 40)
• Run Down then 10 Decline Merkins
• Lunge Up then 20 Side Straddle Hops
• Run Down then 10 Dips

Repeat the above to get back to starting point.

Those that could still mosey mosied.  The rest crawled like slugs to the COT.  I quit at this point and took it to the car!!