Author: Spiderman_Gashouse (Page 2 of 14)

A party of one showed up in the gloom. Spiderman warmed up alone, then moved the party to another location. It went like this:

Warm Up:
100 Side Straddle Hops
Arm Cirlces [front & back]
30 Squats
20 Merkins
15 LBCs

Around the World
Tricep Extension
Curls

Move this party to another location

Continued with

20 Kettle Bell Swings
10 Halos
10 Tricep Extensions
20 Squat Curl Press
10 Per Side – Lawnmowers
10 Curls

Repeat x 1

10 Shoulder Press
10 Goblet Squats
KB Swings 15
Around the World 10 – each direction
Halos 10 – each direction

Repeat x 1

Curls & American Hammers, Curls & Flutterkicks, Curls & LBCs

20 Squats
15 Shoulder Press
10 Tricep Extension
20 Kettlebell Swings
20 Goblet Squats

Pack it in.

With butter on top.

Warm Up:
Reverse Crunch, Flutterkicks, Merkins, Squats, SSH, Imperial Walkers

Pledge

20 Freddy Mercurys
20 Merkins
20 FlutterKicks
20 Shoulder Taps
3 ROUNDS

5 Step Ups per leg
5 Bulgarian Lunge per leg
15 Monkey Humpers
3 ROUNDS

15 Curls
15 Kettlebell Swings
15 Shoulder Press
3 ROUNDS

8 Lawnmowers per arm
15 Tricep Extensions
15 Curls
3 ROUNDS

10 Goblet Squats
10 Around the Worlds
2 Rounds

Timeframe takes charge.

Bulldog for the win.

Warms ups
Moroccan night clubs, speed bag, air press, imperial walkers, squats, monkey humpers, merkins, Peter parkers, lbcs, dying cockroaches.

Pledge

Thang
IC 10 Merkins
IC 10 Flutterkicks
IC 10 Plankjacks
IC 10 American Hammers
2 Burpies
3 ROUNDS

IC Kettlebell Swing
IC 10 Squats
IC 10 Pullups
IC 10 Curls
2 Burpies
3 ROUNDS

10 Dips
10 LBCs
10 Step Ups
10 Calf Raises
2 ROUNDS

Into the deep end of the pool we waded, sinking to the bottom on purpose, in search of merkins. We found them, along with other goodies that made us sweat, made us stronger. Follow this, non-professional morning diary of greatness, if you dare.

Warms ups
Moroccan night clubs, speed bag, air press, imperial walkers, squats, monkey humpers, merkins, Peter parkers, lbcs, dying cockroaches.

Mosey to steps, gazebo. 21 squat curl each person does a deep sea diver.

10 each until all PAX take a dive
Big Boy sit upsDe
Bobby Hurleys
Shoulder Taps
Freddy Mercurys
Sumo squats
Nolan Ryans

5 burpies to end it

Mosey 2 laps around building up stairs.

20 Side straddle hops
Sun dial – 9 merkins
Heels to heaven, dying cockroaches, american hammers, flutterkicks

No music, no discourse, just happy reps, happy sets, happy sweats.

Warm Up:
SSH, Imperial walkers, KB Swings, Squats, Merkins, LBCs, Curls, Morocann night clubs

Pledge

20 Single Count Each: Kettle Bell Swings, Squats, Curls, FlutterKicks (IC), Merkins
19 Single Count Each: Kettle Bell Swings, Squats, Curls, FlutterKicks (IC), Merkins
18 Single Count Each: Kettle Bell Swings, Squats, Curls, FlutterKicks (IC), Merkins
17 Single Count Each: Kettle Bell Swings, Squats, Curls, FlutterKicks (IC), Merkins
16 Single Count Each: Kettle Bell Swings, Squats, Curls, FlutterKicks (IC), Merkins
15 Single Count Each: Kettle Bell Swings, Squats, Curls, FlutterKicks (IC), Merkins

Total = 105 reps each

Take a Lap – Do something

15 Dips, 10 Bulgarian Squats (per leg), 10 Step Ups (per leg)
Calf Raises, 10, 10, 10
15 Dips

Mary.

The old summer-to-fall transition took a break this morning as the humidity bullied its way into our workout. Sweat shadows, burpies, and kettlebells destroyed the morning gloom, this way:

Warm Up:
SSH, Morocann night clubs, Imperial walkers, Squats, Merkins, LBCs

Pledge

21 Squat Curl Press
10 Burpies

15 Squat Curl Press
8 Burpies

10 Squat Curl Press
5 Burpies

Take a Lap – Around the worlds or Waiter Carry

10 Squat Curl Press
5 Burpies

15 Squat Curl Press
8 Burpies

21 Squat Curl Press
10 Burpies

Take a Lap – Around the worlds or Waiter Carry

10 IC Mountain Climbers, 15 IC Plank Jacks, Flutterkicks, Heels to Heaven
5 Burpies
10 IC Mountain Climbers, 15 IC Plank Jacks, 10 Shoulder Taps, Flutterkicks, Heels to Heaven

15 Curls, 15 Tricep Extensions, 15 Goble Squats, 15 lunges – REPEAT

5 Burpies

If any of you were playing in the quarterfinals of the US Open tennis championship this week, this workout is not for you. I’m sure you can easily complete it, but why drive all the way back to Gastonia when you have an important match in NYC?

WARM UP: Merkins, Shoulder Taps, LBCs, Squats, Imperial Walkers

PLEDGE:

THANG:

10 Chest Presses, 10 Dips, 10 Derkins – 3 ROUNDS
10 Squats, Big Boy Sit ups, Monkey Humpers – 3 ROUNDS
5 Burpies, 10 Curls, 5 Burpies, 10 Arm Extensions – 3 ROUNDS
15 Kettle Bell Swings, 15 American Hammers, 15 Dying Cockroaches – 3 ROUNDS
15 Kettle Bell Swings, 15 Merkins, 15 LBCs – 3 ROUNDS

A couple of laps around the parking lot.

COT: Turtleman, Norwood, Tube’s M, Spiderman’s Father-in-Law

Warm Up:
Side Straddle Hops
Squats
LBCs
Merkins

Pledge

5 burpies
10 Goblet squats
15 Big Boy Sit Ups

6 burpies
15 Goblet squats
25 LBCs

7 burpies
20 Goblet squats
35 American Hammers

8 burpies
25 Goblet squats
50 Dying Cochroaches

9 burpies
20 Goblet squats
65 Flutterkicks

1 minute – KB Swings
1 minute – Tricep Extensions & Lawnmowers
1 minute – Goble Squats
1 minute – American Hammers
1 minute – Curls

1 minute – Squat Curl Press
1 minute – Dead Lift
1 minute – Tricep Extensions & Lawnmowers
1 minute – American Hammers
1 minute – Curls

Coming Soon

Couple of the rounds were determined by rock, paper, scissors, shoes!

We started first, with Merkins, LBCs, Shoulder Taps, Squats, Imperial Walkers.

Pledge

THANG

10 Kettlebell Swings, 10 Squats, 10 Lawnmowers  – 3 ROUNDS

10 Halos, 10 Curls, 10 Shoulder Press – 3 ROUNDS

10 Merkins, 10 Shoulder Taps, 10 LBCs – 3 ROUNDS

10 Big Boys, 10 Dips, 10 Squat Curl Press – 3 ROUNDS

Mosey around the median after each completed 3 Round

2 Additional Rounds determined by paper and rock.

10 Kettlebell Swings, 10 Squats, 10 Lawnmowers  – 3 ROUNDS

10 Merkins, 10 Shoulder Taps, 10 LBCs – 3 ROUNDS

COT