Author: Spiderman_Gashouse (Page 6 of 14)

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10-Merkin
10-squats
10-imperial walkers
Moroccan night clubs
10-LBCs
10-dying cockroaches

Pledge

10squats
10monkey humpers
10squats
15calf raises
10lunges per leg
10squats
Zombie walk and back
10,10 Calf raises
10 squats

10merkins
10werkins
10merkins

20lbc
20american hammers
20 Flutterkicks

10curls
10shoulder press
10bent rows
10curls

Zombie Walk

10squats
10monkey humpers
10squats
15calf raises
10lunges per leg
10squats
Zombie walk and back
10,10 Calf raises
10 squats

10merkins
10werkins
10merkins

20lbc
20american hammers
20 Flutterkicks

10curls
10shoulder press
10bent rows
10curls

Zombie Walk

10squats
10monkey humpers
10squats
15calf raises
10lunges per leg
10squats
Zombie walk and back
10,10 Calf raises
10 squats

Announcements: csaup at 7am, 2nd F lunch We’d Sammy’s in Dallas, cover bands at your local pub, jj, kings mnt cover bands,

COT: turtle man stem cell transplant, people in turmoil, end of school year, tubes M, healing, discernment,

Healing the soul, lifting spirits, making the day better by adding a Tuesday morning special to your routine is calling out to you! Details below

Warmup:
10-Merkin
10-squats
10-imperial walkers
Moroccan night clubs
10-Lbs
10-dying cockroaches

Pledge

10mekins hold
10mnt climbers hold
10plank Jack’s hold
10 merkins

10squats
Zombie walk and back
10,10 Calf raises
10 squats

10curls
10shoulder press
10bent rows
10curls

10Big boys
10crunchy frogs
10 heals to heaven
10Big boys

Announcements: You’re all neat.
COT: turtle man, people in turmoil, end of school year, tubes M

I’ll make it up with burpies. No I won’t, cause no burpies.

The lads had taken over and we’re heating up the morning as I strolled in a few minutes late for the Q. As discombobulated as I was that morning, this back blast will make that look like a coordinated effort.

Pledge

Merkins, werkins, squats, calf raises, shoulder press’s, lawn mowers, lbc’s, six shooters, freddy mercuries, big boys, american hammers, derkins, and then some, all thrown together to make you shredded!

COT, out!

With all of the attendees dealing with nagging injuries, we took it down a notch in terms of speed, but definitely not effort or reps.  We varied the cadence between regular to slow, making the exercise more deliberate and results driven.  Good mumblechatter, good company, great morning!

WARM UP
Moroccan Night Clubs
Hand Release Merkin
Peter Parker
Freddy Mercury
Grass Pickers

Pledge

THE THANG

Merkins – 10 IC
KB Swing – 10 IC
Curls – 10 IC
Freddy Mercuries – 10 IC
Derkins – 10 IC

Mountain Climbers – 10 IC
High Knees – 10 IC
Squat Press – 10 IC
Bent Rows – 10 IC
Peter Parkers – 10 IC

Flutterkicks – 10 IC
Shoulder Taps – 10 IC
Lunge – 20
Monkey Humpers – 10 IC

Shoulder Press – 10 IC
Tricept Extension – 10 IC
Calf Raises – 10 IC
Slow Bobby Hurleys – 10 IC
Sumo Squats – 10 IC
Dying Cocroaches – 10 IC

Mary

COT: Peace, Turtleman, every PAX with an injury

25 reps per exercise. Times that by 17 rounds = 425. With 5 PAX that’s 2,125 muscle fiber busters, gains popping demolishers, no more soccer arm walking studly MEN.

To the people who fartsacked that morning and didn’t come out for this gem of a work out, total booshit. You missed the gem of the year, gem like geummm yeahhh.

Next time, don’t miss it.

Warmup:
SSH 20
LBC 15
Squats 10 IC
Merkins 10 IC

PLEDGE

25 Derkin
25 Shoulder Press
25 Bent Row
25 KB Swings
25 Curl w/ kettle bell
25 Bent Rows
25 Shoulder Taps
25 Dying Cockroaches
25 Lunge
25 American Hammer

Mosey around the world

25 KB Curls
25 Squat Curl Press
25 Merkins
25 High Knees
25 Mountian Climbers
25 Plan Jacks
25 LBC
5 Burpies
25 KB Arm Extensions
25 Michael Phelps

Mosey around the world

25 KB Bent Row
25 Dips
25 Derkins
25 Calf Raises
25 Squats
25 Plank Jacks
25 LBC
25 Flutterkicks
25 Curls
25 Shoulder Press

Mary for 4 minutes

With a bad hitch in my giddyup, ain’t no upper body for Spiderman for the foreseeable future, but these stellar PAX came out and crushed some heavy duty hits.

I didn’t realize Tube was to be the Q(no biggie) as I intended to lead for all of February, but body’s age and crap happens.

Thanks for Breaker Breaker, Nutria, and Serena for coming out to play.

WarmUP:

SSH – 20 IC
Squats – 15 IC
Merkins – 10 IC

Pledge

Next up, s whole bunch of exercises with 50 seconds on and 10 seconds of rest.
Merkins
Squats
KB Swings
Bent Rows
Halos
Curls
Squat Curl Press
Shoulder Press
Low Slow Squats
More Curls
Tricep Extensions
Calf Raises
Derkins
10 Merkins IC, hold 10 Mnt Climbers IC

CORE WORK
Freddy Mercuries
Flutter Kicks
Michael Phelps
LBCs
And something else with a repeat of all these.

Announcements & COT – We out!

What you can’t tell from the exercises below, is the lasting effect this workout had on all attending PAX.  The day was better, energy strong, confidence high and all those lucky enough to be in the presence of those PAX, were also better for it.  It’s one of the reasons to commit to not fart sacking. With frosted heavy bells, away we went.

Warm UP
20 SSH IC
Imperial Walkers
Don Quixote
Squats
LBCs

1 minute on, 10 second break
Kettle Bell Swings
Tricep Extensions
Goblet Squats
Curls
Around the World
– 3 sets

20 seconds on, 5 second break
Derkins
Shoulder Press
Curls
Merkins
– 3 sets

Dips
40 Calf Raises
Gorilla Humpers
Goblet Squats
Squat Curl Press
– 3 sets

Bunch o Calf Raises

3 minutes of Mary

It was a chilly morning that required a little extra time to break out the sweats, but it happened.  With 5 strong, the small size allowed us to be nimble in the transitions and swift it hitting the exercises. A good group of hard working, non-fartsacking dudes!  That’s all you can ask for.

Warm Up: Moroccan Night Clubs, Imperial Walkers, SSH, Merkins, LBCs

Away we go!

Run to steps. All Pax at the bottom
One at a time, 1 runs to the top and hits 5 burpies or 10 merkins
everyone else does 10 merkins, 15 squats and repeat

complete

Run to top of steps. All Pax at the top
One at a time, 1 runs down steps and hits 5 burpies or 10 merkins
everyone else does 15 mnt climbers(count 1 leg), 20 side Straddle Hops

complete

Run to steps. All Pax at the bottom
One at a time, 1 runs to the top and hits 5 burpies or 10 merkins
everyone else does 10 lunges each leg, 5 werkins, 5 diamond merkins, 5 merkins

complete

Run to top of steps. All Pax at the top
One at a time, 1 runs down steps and hits 5 burpies or 10 merkins
everyone else doe 25 flutterkicks(count 1 leg), 10 Bobby Hurleys

Mosey to bridge | Bear crawl half way

Mosey to playground
10 pull ups, 15 monkey jumpers, 20 lbcs – 3 Rounds

Bear crawl half bridge then mosey to bike rack

10 Derkins, 10 dips, 10 shoulder taps – 3 Rounds

Dying cockroaches 20 – single count, 20 Peter Parkers – single count – 3 Rounds

1 minute of Flutterkicks

Prayer Concerns and Announcements: They’re out there somewhere.

Not necessarily to the 3rd power, but it was a powerful 3.  Tube, El Toro and Spiderman made nasty work of the morning gloom. Everyone else turned into marshmallows.

Warmup:
SSH 20
LBC 15
Squats 10 IC
Merkins 10 IC

30 seconds work, 5 seconds rest then move on!

Derkin
Shoulder Press
Bent Row
Merkin
Curl w/ kettle bell

3 Sets

30 seconds work, 10 seconds rest then move on!

Squat
Tricep Extension
KB Swings
Burpies
Curls

3 Sets

30 seconds work, 10 seconds rest then move on!

Mountain Climbers
Freddie Mercury
Plank w/ Hip Dips
Flutter Kicks
American Hammers

3 Sets

Couple of other freewheeling things and a wrap!