Author: wirenut (Page 3 of 12)

I put together a little mashup of movements that I felt like had something for just about anyone who enjoys a good workout. If you don’t enjoy a good workout then you possibly hated every dang bit of it. If you weren’t there here’s how it went down.

We started things off with the Pledge then a quick Disclaimer.

After that we got things moving with a pretty good warmup. This consisted of SSHs, Merkins, Lunges, MNCs, upper and lower body stretching and mobility work.

Next we headed up the park entrance rd. stopping at each light pole along the way for 10 Big Boys and 20 LBCs each time.

Now we’re at the little horse track where we utilized the fence posts for a little superset of Back and Bicep work with Chest and Tricep work. We did this by alternating between tricep focused presses on the top bar followed by underhand grip inverted rows on the same bar. We started with 20/5 reps and worked our way to 5/20 reps.

We then moseyed over to the bleachers for some leg work. We did 5 Split Squats per leg. We followed that with 10 Tiger Squats. Finally we finished with 10 Single Leg Calf Raises. We repeated this sequence 5 times.

We stayed at the bleachers for a round of Triple Nickel. We did 5 Burpees at the bottom Box Jumping to the top step and then 5 Jungle Boys at the top.

We moseyed back towards the flag once close we got in one last hurrah. We lined up 3 wide NASCAR style and got in several rounds of sprints both downhill and uphill.

Well that’s it we got in some good strength and plyometric work as well as Steady State and HIIT style cardio. I think we about covered all workout styles in this one.

COT

OUT

Random Workout Movements were performed at various locations about Downtown Dallas on this fine Saturday morning. Several guys showed up to run EC and they kept on running instead of joining the workout. They had all intentions of this as I already knew because of the upcoming V2V relay. No problem I have a couple of guys still with me ready to put in a little work. So we did just that. After aimlessly meandering about Dallas’ busy back roads putting in some hard work here and there for about an hour we ended up back at the park just in time to see the running men coming in for their finish as well.

COT

Pledge

We’re Out

We had a rather large crowd (20) for Football (Frisbee Rules) today. I started us off with an intense warmup of 2 SSHs before we were off to the back soccer field. We quickly marked the field with mini cones. Afterwards I chose Wojo and Wiki as captains and just like that we had Team Old Dudes and Team Cocky Ass Youngsters. These puny teens and tweeners picked myself, Bedpan and JJ only because they ran out of kids to pick. Our median age was 25 and that’s only because Bedpan, JJ and I raised that age tremendously. On the other side team Old Dudes median age was somewhere in the ballpark of 50. This would’ve been way worse if they didn’t draft Pizza the Hut(17). This  offset the deficit that Oompa(86) and Leppard(74) put on them. Team Youngsters immediately started with the mumblechatter. I heard there’s no way we’re letting those Old Dudes beat up on us. We’re gonna crush them. I tried to rein them in. I tried to warn them. I said you shouldn’t be this cocky and arrogant guys. Don’t let those White New Balances, sent of BENGAY-AsperCream, knee and back braces fool you these guys came to play and they mean business. This ain’t Maden or 2K this craps for real. And with that they were up 4-0. I then yelled at the boys not so cocky now that those Old Dudes are kicking your asses are you. We managed to get in a few scores before the Old Dudes dropped the hammer on us one last time running up the score to something like 10-4. Let this be a lesson kiddos don’t ever underestimate your elders. It’s upon the strong shoulders of the generations before you in which you are propped on. One day you’ll have your chance to be part of that foundation. Maybe then you’ll understand what it means to lace up those White New Balances. Put on that stinking ass BENGAY and knee sleeves and then lay the SMACKDOWN on a bunch of punk tweeners in a Frisbee Rules Football Game for 45min. Then go home soak in an epsom salts bath. Then rub on more AsperCream and go to bed knowing that in 2 weeks those same tweeners are gonna try their luck to no avail once again.

See Y’all At The Next One

Good crowd at Folsom as always. I had a beating that consisted of a lot more running than I usually put into my workouts. With that said we focused on the warming up and stretching the legs especially during the warmup and quickly headed up to the tennis courts to get to work.

Tha Thang.

Every round has a 5 Burpee Buy In then a working set of each of the following exercises.

• Merkins
• Jungle Boys
• Big Boys
• Lunges (RLO)

Each round was followed by a run. Each round we added reps while cutting a lap from the run. So the first round was 5 reps of all exercises followed by 4 laps. The second was 10/3. The third was 15/2. The fourth was 20/1. Followed by a final round of 25 reps and a recovery lap of needed. Once we finished there was only one thing to do and that was to run it back this time we only ran 1 length of the tennis courts between rounds and we went from 25 reps down to 5 reps. Keeping the 5 burpee buy in each round was a must. We did however for time drop the  lunges and picked up LBCs instead.

Someone said they were coming out to my workout this AM because they knew I wouldn’t be doing a lot of running. Well my watch showed about 3mi. That’s more than enough for me so jokes on you I guess haha.

TIME

COT

We ran. We had a good word afterwards. It’s Holy Week so dive into the word this week men. Make it a habit and stay disciplined with it.

Roscoe needed a little help with his Downtown Q today so I said I got you and started concocting a beatdown accordingly. Then I heard it was someone’s B-Day today so I immediately changed those plans accordingly. Well wouldn’t you know it the B-Day boy didn’t even show. I hope there’s a dang good B-Day reason behind that. That being said we hit up several 5/3 sets and several 50/3 sets throughout all of my favorite Downtown spots. We started things off with the pledge and got started with the warmup. After that we got to the working on our 5/3 and 50/3 sets. The first 5/3 sets included a few rounds of Jump Squats/Pull-ups followed by several rounds of Mike Tysons/Burpees down Main St. Then into the parking deck we went. Once in the parking deck the 50/3 rounds started level one was LBCs/Burpees. Level 2 was Merkins/Burpees. Level 3 was Mountain Climbers/Burpees. Level 4 was Flutters/Burpees. Level 5 was Hillbillies/Burpees. Level 6 was Walking Lunges/Burpees. Once finished at the top we ran it back the same way on our way back to the bottom with Mike Tysons in place of the Burpees. On the way back to the flag we stopped for more rounds 5/3 – Mike Tysons/Burpees. We also got in a few 53 Second wall sits in there to pay homage to the 53 seconds of pure B-Day delight I’d imagined he had and was the real reason he wasn’t here today as the 53 seconds now takes 53 hrs. of full recovery at that age. Now we’re finally finished all of the 53 workout. Hope everyone enjoyed it. See y’all at the next one.

COT

Prayers: Blart (Hurt Back), My Family, Hall Family, Turtleman, Anchorman, Huckleberry

Well I finally talked my boy into coming to a workout. Like his dad mornings aren’t really his thing. However when I told him my plans for this afternoon’s workout his natural competitive spirit kicked in. That and an opportunity to show me up and talk a little smack to me while doing so. (I don’t have a clue where he gets that from) Since we had an FNG I attempted a proper disclaimer. We then got in a very quick warmup and headed to the small soccer field which was being used so we quickly diverted to one half of one of the larger soccer fields. We picked teams and were quickly getting after it. Team Freight vs Team Wiki was quickly one sided but eventually became a little closer. In the end I’ll say the quick start and steady play from Team Freight was too much for us on Team Wiki to overcome. We ran a little over but managed to get back quickly enough to get Jake named and a quick COT. I will have to admit a huge Q Failure as I forgot to get the Pledge as I usually get that in early right after the warmup sorry about that guys. All in all it was a good time and thanks for showing. We named our FNG Scraps since the guys in attendance said it looked like all I allowed him to eat was the scraps at the end of my meals. It was either that Bol Bol, Manute, Stick, etc…y’all should get the point.

On a serious note Blart went down with a bad back spasm. So y’all be thinking about him as it looked very painful.

Prayers: Hall Family, Gavel and his family, My mom, Huck, Turtle Man

Praise: Huck, Broke’s daughter, God for all our many blessings

It was a nice and clear morning at The GOAT. We had a good crowd. It was a great morning for a workout on the Basketball Court. So that is what we did. I started off with a quick disclaimer and the Pledge. Some of the PAX decided they wanted no part of my workout and decided to Run/Ruck at this point. Those who were so inclined to stay then got to work with a good warmup before moseying off towards Riverside Park stopping at multiple locations along the way to perform 10 Merkins and 20 Squats each time. Once at the basketball court we ran through a sideline to sideline workout that went like this. With everyone lined up on one sideline we performed 50 reps of each: Merkins, Squats, and LBCs. We then ran to the opposite sideline and did 1 Burpee. We rinsed and repeated cutting the reps on the starting side to 40 and doing 2 Burpees on the opposite side then 30/3, 20/4, and finishing up with 10/5. We finished this pretty quickly so we had time for a round of Triple Nickel with Bonnie Blairs on one side Mike Tysons on the other. All done at the basketball court we then headed back stopping again for Merkins and Squats at various stopping points along the way. Once back at the flag we had just enough time to get in a few partner sets of sprints and core work. I’ll tell you that hill in the parking lot is sneaky but we made it through. Thanks as always for the hard work and push today men.

TIME

COT

Coffeerama at Floyd and Blackies

Balljoint ran the rest of us rucked. It was rainy and nasty so it really sucked.

COT

Pledge

Prayers for the Hall Family

Came out here to Folsom this morning with huge plans for a 20 to 1 block beat down for the ages. Well I way overthought and overloaded it. We did my standard warm up before heading to Ye Ol’ Folsom Block Pile. Along the way we stopped at each light pole for 10 Merkins and 20 Squats. Once at the Blocks we started a de-escalator style WOD that consisted of Shoulder Presses, Bentover Rows, Squats, and HR Merkins. Once finished with each circuit we ran to the end of the drive way and did some Burpees before returning to start the next round. As I said before I had hopes of this being a 20 to 1 circuit but we only made it to the round of 10 before we ran out of time. We still had a great workout with some pretty good fellowship to go along with it.

COT

Pledge

Prayers: The Hall Family, Huckleberry, Turtleman, Anchorman, Teacher at Stewart Cramer, Bed Pan’s Step Dad