Author: Freon (Page 2 of 4)

Only had four at Mt. Hollywood.

Warmup: 15xSSH; 15x Hillbillies

Moseyed to the Church parking lot.

Black Jacks: Start on the sideline of a football field. Perform 1 Merkin – run to other sideline – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. Always adds up to 21 – BLACK JACK!

Moseyed to the Truist Bank parking lot.

B.O.M.B.S: Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the (insert your destination). Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.

Moseyed back to the Middle School Parking Lot.

COT

Warmup: 15 x Toy Soldier; 15 x Goof Balls

Moseyed to the “Happiest Place in Mt. Hollywood”, jogged to the hill on Glendale Ave. where I had 10 exercises wrote down in the parking lot at the Mt. Holly First Baptist Church.  Each PAX choose a place and began the exercise.  After each exercise the PAX would take a lap around the parking lot and then move to the next exercise continuing until all exercises are complete.

1. 20 Merkins
2. 40 Jump Squats
3. 20 American Hammers
4. 20 CDD
5. 10 Burpees
6. 20 Freddie Mercuries
7. 30 LBCs
8. 30 Mountain Climber
9. 30 Smurf Jacks
10. 20 Big Boys

Next, started at the bottom of the hill with 10 merkins and then ran to the top of the hill and did some Crunchy Frogs.  Ran back down the hill and did 10 Werkins and ran back up the hill.  Had to Omaha at that point due to time constraints.  Started heading back to the Middle School stopping at a few spots along the way to some flutter kicks and Big Boys.  Finished up with 50 calf raises and 20 Mike Tysons.

End with COT

13 HIM’s showed up to a New Year New you workout!  Let’s get to it.  Q: CPAP, Freon, Buckshot, Queso, Blueprint, Sargento, Radar, Doodles, Stinky Bird, Red Ribbon, Mainframe, Tricycle, and Camelia all were present.

We warmed up across the street at the elementary school and back to the middle school for the fun planned in the parking lot.  Did a series of 100 exercises but broke it down into 25 bite size pieces for each then ran down to the end of the parking lot for a burpee after each set of 25.  The playlist was on point with some old school Drake and 2 Chains.  25×4 Merkins, 25×4 Squats, 25×4 WW2’s, 25×4 CDD’s, and 25×4 Shoulder taps.  We took a break in the middle of the workout to do a workout to Roxanne by the Police.  Roxanne did not disappoint as usual.  We ended the workout with COT and prayer.  Good work men.

Warm up: 15 x SSH; 15 x Toy Soldiers;

Mosey to Ida Rankin parking lot.  Killer B’s:  Bear Crawl, Broad Jumps, and Burpees

1. Bear Crawl to the other end of the parking lot, and do 3 burpees.
2. Broad Jump back to the start, and do 3 burpees.
3. Rinse and Repeat 5 times.

Mosey to Mt. Holly Middle School park benches.

1. 10 x Dips; 10 x Mike Tysons; 10 x Step downs each side
2. 20 x dips; 20 x Mike Tysons; 20 x Step downs each side
3. 30 x dips; 30 x Mike Tysons; 30 x Step downs each side

Circled up for some Mary

COT

Warmup:

10xSSH;  10x Hill Billies;  10x Gravel Pickers

Mosey to Church Parking Lot.

Perform exercise until the Q says to “GO”, and then group would sprint to the other end of the parking lot and jog back.

LBCs – AMRAP – Until Q says GO – Sprint

Merkins – AMRAP – Until Q says GO -Sprint

Bobby Hurleys – AMRAP – Until Q says GO -Sprint

Mtn. Climbers – AMRAP – Until Q says GO -Sprint

Plank Jacks – AMRAP – Until Q says GO -Sprint

Moseyed to Central Ave.

Route 66 – With CDDs