Author: Ben Miller (Page 2 of 2)

Of no fault of anybody but myself, I didn’t realize I was on Q until turning into the parking lot and noticing the date on the scrolling marquee. Somehow I had Thursday as the 19th and not Tuesday, Oh well, We still made it happen!

Started off with a F3 typical warm up :

SSH, windmills, gravel pickers, Moroccan night clubs, overhead claps, and imperial walkers

We grabbed some COLD blocks and took them to the tennis courts for a “modified” 4 corners that turned into “escalators” we started with Tricep extensions then added curls at the next stop, then added chainsaws at the last stop. Then we “deescalated the set.

One more round consisting of windshield wipers, chest to block merkins, and block swings

We put the blocks up then made our way to the lower parking lot and traveled Lieutenant Dan style to the middle of the parking lot, and there we ran a triple nickel with 5 burpees and 5 big boys, before Lieutenant Daning back to the top of the parking lot.

We ran back to COT for a little ab lab and that was time.

Thanks Pony Boy for the oppertunity to lead.

9 HIM made it out to Folsom on this, balmy 60 degree morning.

Warm up was typical and nothing fancy.

Before moving into the first part of the workout we talked about exercise “form” and possibly one of the main cause of form degeneration (and subsequent injury due the bad form) MAY be that many times some PAX will breeze through an exercise while another struggles through it and after a few rounds the PAX that was behind starts to compromise form to keep up with the group. So to test this theory all of our work this morning was done slowly and deliberately and there were “catch up” points built into each evolution.  It all seemed to work well with the work being hard enough to keep the sweat on everyone’s brow but still truly “leaving no man behind” because let’s face it we’ve all been the six and will be again for one reason or another!

The work was simple,

At the picnic shelter we did:

Bulgarian split squats, dips, step ups, and derkins, 3 rounds of 10 reps

In the parking lot we did:

Paula Abdule’s with lunge walking forward and backwards and 2 Mike Tysons, every 3 space we would hold plank for the 6 then continue.

In the tennis courts we did:

Escalators, one exercise per court stacking them as we moved (together of course)

5 squats, 10 Hibillys, 15 mountain climbers, 20 plank jacks, 25 air presses, 30 LBCs

and of course if you stack the exercises then you must unstack them on the return trip.

Back at COT we had just enough time for some ab lab with: flutter kicks, Freddy Mercurys, American hammers, crab cakes, and LBCs

Announcements: Ultimate Frisbee Thanksgiving day, Christmas town run Sat after TG,

Prayers/praises: Baby Brooks is home, Wire Nuts mother, Paul barer: family , Clutch’s dad surgery recovery

Nice cool morning this morning !

We started with a typical warm up consisting of:

SSH, Windmills, Gravel pickers, Moracin night clubs, and overhead claps

The first requirement was to “pick up the rock” yes an actual rock and only one, the instruction was to not let the rock touch the ground throughout the entire workout. So it was left up the the PAX to decide how the rock got from one man to another, we could either offer to take from someone, watch someone else hold it, ask someone to take it from us, basically no rules except don’t let it touch the ground, or there will be a 5 burpee penalty!

Next we went to the smallest picnic shelter I could find and 11 of us crammed ourselves in to do 3 rounds of: Step ups, Bulgarian Split Squats, and Merkins.

Then we Indian ran (sort of) with the rock over to the “Main Thing”

That’s where we encountered the skunk (although I had seen one earlier during set up)

We had 2 logging chains to be dragged up the parking lot about 2/3rd’s way to where there were 2, 5 gallon cans of diesel that were to be farmer carried the rest of the length of the parking lot to where there was a sledge hammer and log waiting for each PAX to take 5 “chopping” swings at before running the cans back to meet the chains and the chains back to meet the next PAX.

While each PAX took his turn running the set, the remaining PAX did random work until He made it back to the starting line, work included:

LBCs, Squats, Imperial walkers, Monkey Humpers, Merkins, Lunges, Big Boys, Laps, moracin night clubs, Freddy Mercurys and I’m sure I’ve left something out.

We made it back to COT with enough time to pass the rock around the circle with the rock bearer calling out an exercise.

Great work Men!

Well in short, YES

This was a re-run of a previous workout held at a different AO, there were a few differences.

Warm up was:

SSH, Windmills, Gravel pickers, Moracin Nightclubs, and overhead claps.

Then we mosied down into the park and ran a set of 11’s with Mike Tysons and double count LBCs, yes double count anything will mess you up trying to count to 11, go figure.

Then the main thing:

We had 10 index cards with 4 different exercises listed and a rep count for each. All PAX picked a card, did the work, ran a lap around the parking lot, then grabbed another card. We only had enough time for everyone to get through the “deck” of cards once. Every one especially loved the burpee card which allowed the oppertunity for 5 burpees, 5 perfect form burpees, and of course 5 Kracken burpees!

Back to COT

Announcements: “There are many” that’s a direct Quote

Prayers: Brooks at Lavines, Tubes wife, Turtle man, This World/Country, A friend of Maybelline breast cancer.

Started off with a warmup containing NO Side Straddle Hops, which apparently bothers Tesla

Imperial walkers , Hillbilly walkers, windmills, gravel pickers, moracin night clubs, and mountain climbers.

We then did a set of 11’s with step ups and Carolina dry docks

Then the main thing was 2 rounds through the Index Cards of Death:

We had 12 index cards with 3 different exercises listed and a rep count for each. All PAX picked a card, did the work, ran a lap around the parking lot, then grabbed another card. We had enough time for everyone to get through the “deck” of cards twice. Every one especially loved the burpee card which allowed the oppertunity for 5 burpees, 5 perfect form burpees, and of course 5 Kracken burpees!

I’ll try to spell all the names correctly!