Author: wirenut (Page 6 of 12)

Took a Q on short notice at Folsom this week. It was the day after Christmas so I figured I’d spread a little more Christmas Joy. I’m pulling in and Pony Boy was already warming errbody up. I knew I was cutting it close but I ended up being about 3 min. late sorry guys. But with the warmup out of the way I can put em straight to werk. We mosey down to the lower lot for a quick round of Tripple Nickel with Mike Tyson’s at bottom of the hill and Burpee Squat Holds at the top. If that sounds like a mouthful well it is and it’s way worse feeling than it sounds. Once finished with that we went into the lower Gazebo for 5 rounds 20 reps each of the following.

• Derkins
• Bulgurian Split Squats
• Dips
• Leg Lifts
• SSH

We finished each round with some active recovery and stretching.

Once finished with the final round we headed back to the Flag stopping at each light pole on the way back to a random exercise at each.

10 Shoulder Taps at the 1st. 20 Heels on the Curb Sissy Squats at the 2nd. 30 Mountain Climbers at the 3rd. All exercises at the 4th.
Head to the flag for the Pledge and COT.

TIME

Thanks for the Hard Work Men

Pledge, Prayers, COT

Well I warned everyone that we were going to do some tough shit out here this week and people showed up anyway. This brought joy to my heart as this time of year it’s very easy to stay in the bed due to the cold and rain that we’ve had recently. Once I got everything set up I noticed several heading in from an EC run/ruck and a few more pulling in to the parking lot looking ready for action. With that we got after it with a quick warmup and some stretching. With the 1st part of the Warmup out of the way we’re heading around the corner for a little Triple Nickel on one of our little hilly back roads here in D-Town. Mike Tyson’s on the bottom of the hill and Jungle Boy’s on the top. All finished with Part 2 of the Warmup on to the Track back at the park for the actual workout. This was an AMARP style circuit workout with10 stations setup for 50 sec. of work and 10 sec. of rest/rotation to the next station. Exercises were.

• Heavy Sandbag Deadlift 90lbs
• Farmers Carry 2 – 55lb. Sandbags
• Merkins
• Riffle Carry 50lb. Block or 55lb. Sandbag
• Curls 2 – 20lb. Kettlebell Bags
• Sissy Squats
• Heavy Sandbag Drag 90lbs.
• Battle Rope Swings
• Thrusters 2 – 20lb. Kettlebell Bags
• Sandbag Rope Pull 55lb. Sandbag

It took a little over 10 min. to complete the circuit one time we got in 4 rounds of it. Well all of us except Leppard. He broke loose to finish a couple of laps around the park with Broke who’s running today in lieu of boot camping.

Everyone who was still around and didn’t bail on the workout helped throw everything back in my truck and we headed back to the parking lot for some final cooldown stretching and the COT. This is when Freight asked Dr. Seuss where He, Oompa and Leppard got their Gold, Frankincense and Myrrh from back in the day. Then as we turned to the Old Dallas High School now turned Old Dallas Old Folks Home for the pledge Def saw some of his old friends and soon to be hallway neighbors looking out the barred windows at us. He gave a nod of solitude towards them as if to say I’ll be back soon guys and that was the Q for the pledge so I let Dr. Seuss lead the way with that.

TIME

COT

Great Job  Guys. Thanks for showing.

On this day at Folsom we put in some hard work. We didn’t run away from the hard work but instead we ran head first into it. After a quick warm up and some good stretching we headed off to the Big Flag Pole at the Ag Center. We stopped multiple times along  the way but kept the body moving with Lunges and Jump Squats. Once at the Flag we said the Pledge we caught a quick breather and an active recovery stretch. Once finished with that we ran through 5 rounds of the following.

• 5 Mike Tyson’s
• 10 Sissy Squats (heels on the curb)
• 15 Mountain Climbers
• Run a Lap

Once we finished up there we headed to the fence by the horse track for several rounds of Inverted Body Weight Rows and Body Weight Triceps Extensions.

After this the arms were trashed so we headed around the track to finish them off with a few sets Reverse Grip Incline Merkins on the bleachers paired up with some Jumping Box Squats also using the bleachers.

We’re cutting it close at this point so we mosey back for the COT. We stopped a few more times on the way to do 3 Kraken Burpees at each light on the way back. We hit the last light in the parking lot finished the Krackens and it was TIME.

COT, Prayers, Praises, Etc…

We ran all over Dallas, We visited Lindsey over by the wall. We did more Burpees than I’d like. We stopped by Big Pappy’s house to put on a show. We found a big ass hill to run Triple Nickel on. We ran through 2 rounds of Route 66 with the first being marked by Man Hole Lids on North St. and the second being performed at utility poles or man poles as Leppard called them. It was about time at this point so we head back to the Flag for the COT.

If you showed up to my workout thinking you wouldn’t be running well the joke was on you today. We got in about 3 miles and a lot of work today. If you want to know what we did and where we did it well I guess you gotta show to know.

Another attempt at an AR7 style workout. This isn’t the one we attempted a few weeks ago. This time it was a grinder. No fluff. No no useless running or active recovery rounds. It was just plain old stubborn ass Clydesdale Horse Power and Grit. It went like this. Quick warmup a little stretch then mosey to the block pile riffle back to the tennis courts and get to work.

Round 1 – 7 sets 7 reps each

• Right Leg Only Lunges
• Left Leg Only Lunges
• Thrusters
• Right Hand Block Rows
• Left Hand Block Rows
• Right Hand on Block Merkins
• Left Hand on Block Merkins
• Front Squats

Round 2 – 6 sets 6 reps each

• Block Swings
• Thrusters
• Right Hand Block Rows
• Left Hand Block Rows
• Right Hand on Block Merkins
• Left Hand on Block Merkins
• Front Squats

Round 3 – 5 sets 5 reps each

• Block Swings
• Thrusters
• Block Rows
• Merkins on Block
• Front Squats

We were getting pressed for time so I opted out of the single limb movements on the last round to keep the pace moving. Counting the warmup we got in a little over 1000 total reps and that partnered with very little to no rest equals as many calories burned as any steady 45min. state cardio session.

We finished back up at the Flag with the Pledge and COT.

Lots of Prayers and Praises.

Thanks for the hard work men.

Some ran. Some walked. Some rucked. Then we went in had coffee and spoke of the man who builds the Worlds best Trucks.

We ran through 2 tough HERO/Memorial WODs on Veterans at Old School. What I saw out there was Awesome. You guys left it all out there. While we all held our own during The Mogadishu Mile WOD it  was the Loredo WOD that separated the PAX into 2 different groups. Broke and Gumby found another gear and smashed through all rounds with time to spare. MW, Flintstone and I didn’t quite finish on time. I’m especially pleased to say all work was done with good form even as we started breaking down. The failing of reps nor the failure to finish the workout on time is actually a failure. Failure to do the work or failure to attempt the work is the failure. There was a lot of grunting and gnashing of teeth to grind through these workouts. They’re tough that’s the point. The men these workouts were created in honor of gave their all for us.

Thanks for the Hard Work

Thanks to all the Vets out there

I chose this workout because it’s Halloween and this THANG is scary when performed correctly. That’s where I failed because I didn’t run it correctly. AR-7 stands for Accelerated Results 7. The theory is that you can get in an insane amount of reps at a little lower than normal weight and lower than normal rep count by cutting the rest and adding a lot of rounds to your circuit. Well I completely dropped the ball on this one. I guess you could say I dropped the block on this one actually.

The workout was supposed to go like this.
7×7 for round 1 then rest or active recovery for 1 minute then 6×6 for the next round and 5×5 for the final round. We only made it through the first round as I got overzealous with the active recovery piece. Here’s how it went.

Working sets were as follows. 7 exercises with 7 reps each for 7 rounds.  Blockees, 1 Arm Rows, Thrusters, HR Merkins, and JB Squats. Active recovery was 200m Rifle Cary after each round this took well over a min. each time and it should only be @ 15-20 sec. rest between sets until your final set  Then it’s @ 1 min. recovery then back to work with the next round of torture. These active recovery times ate up all of my workout time so with @15min. to go we hit a few AMRAP sets of whatever I could think of and we headed back to the Flag stopping a few times to get in some NAVY SEAL Burpees along the way.

PLEDGE, COT

FYI the total rep count will be 110 reps for each movement for a total of 770 reps in the WOD. I know that’s not an absurd number but when you keep the work moving and drop the active recovery times back this should be completed in about 30 min. tops. It can quickly become a heart and lung buster if done correctly.

I will put this one back in the rotation soon and we will finish all rounds when I do.

Until Then

SYITG

It was some of the usuals at Old School. No disclaimer quick warmup and off to the wall for some slow step-ups. I was in need of some single leg and stability work so we did 2 rounds strict one side only triple nickels. First go round was right leg only step-up with a slow deliberate cadence without any momentum. Run across road to the curb for right leg only calf raises same as the step-ups slow and steady no bounce or momentum. Repeat for 5 rounds. We had to rinse and repeat for the left side cause you always have to give that left side some love right. We’re now off to the Old Courthouse for a lot of rounds of 4 corners. The reps and work were stacked and escaladed with each round. We got in a lot of  JB Squats, Derkins, Bulgarian Split Squats and Big Boys.  It was 5 reps at each station for the first round. The rep count  went up by 5 reps each round until we hit 25 reps at each station before we worked back down to 5 again. Time was getting away from us so we headed back for the COT.

Thanks for the work Men.

I’ve been accused of sabotaging folks legs on the mornings of their 5k and 10K runs in the past. So with that being said I was going to let these guys go as Hard or Light as they want to today. It was a very simple warm-up due to the light nature of the first round of work to be completed on the track.

To the track we go stop at the gazebo for 5 HR Merkins. We then slow mosey to the first set of benches by the soccer field for 5 LBCs. We slow mosey to the far end of the track for 5 Jungle Boy Squats. We now head over to the second set of benches by the field for 5 Big Boys. Now head back to the starting point to rinse and repeat adding 5 reps to each exercise as we complete a lap until we reach a total of 25 reps. Then once we finish we’ll subtract 5 reps bringing it back down to the original 5 reps per exercise and if you finish early just keep doing rounds of 5 until time.

Simple enough if you want to be a hammer down, hawg head, stubborn as a mule, ultra elite, badd ass you can. Or if you want to use this as a warm-up for your run today no problem this one is a true you vs you workout.

It was Gumby, Slaw, and myself out here. To be honest I was surprised anyone was here for this one given the run later this morning. I took it a lot easier than the other 2 did. I think they lapped me 2 times but they did finish my last round with me pushing me through to the end. For that I thank you guys.

TIME

Pledge

COT