Author: wirenut (Page 7 of 12)

Pockets had the Q at Old School on this lovely Saturday morning.  Well as you can see by the title Pockets wasn’t here. That’s OK The Show Must Go On as they say. This is why I keep a Rolodex of workouts saved in my Google Drive. After a quick Warm-Up we were off to the Courthouse Square for a bunch exercises and a bunch of rounds of 4 corners. The werk went down as such we ran the 4 corners WOD stack’em and unstack’em style until we pretty much ran out of time.

• Round 1 – 5 Burpees at each corner
• Round 2 – R1+10 Lunges at each corner
• Round 3 – R1+R2+15 HR Merkins at each corner
• Round 4 – R1+R2+R3+20 Squats at each corner
• Round 5 – R1+R2+R3+R4+25 LBCs at each corner
• Round 6 – R1+R2+R3+R4+R5+30 Flutters at each corner

We Unstacked the rounds in reverse order until we were running low on time.

Back to the flag just in time to get the Pledge and COT

Several Saturdays ago Gumby brought the pain at Old School with a grinder of a workout. He hammered us with blocks and running and burpees oh my. Well I must have loved cause I added a little more block work and mashed all that crap up brought it to Folsom on this day in history. It went down like this.

The Exercises

• Thrusters
• Curls
• HR Merkins
• Goblet Squats
• OH Extensions
• Strict Front Raise

Buy in 5 burpees every round. 20 reps of each exercise first round followed by a lap around the tennis courts. Next round was 15 reps of each exercise followed by 2 laps. I believe ya’ll get the picture we kept this style until there were only 5 reps and finished with 5 laps around the courts.

Pledge

COT

We warmed up. We ran to McQuitter’s Wall. We did a lot of Jump Squats and Step-Ups at the wall and ran the hill beside it too many times to count. Once we finished all rounds here we ran around the block to the 4 way stop light and did several rounds low bar Pull-Ups paired with HR Merkins at the 4 way flashing light. That’s about all I can remember as I’ve slept a lot since then.

Pledge

COT

It was a super muggy typical summer morning here in the Little D. I saw a decent crowd I approached the tennis courts at Folsom. To be honest I was excited about the simplicity of the workout for this particular morning. Not simple as far as it being easy but simple as far as the exercises being called. S-A is on the record for saying you only need 4 or 5 exercises for a good workout. We’ve all heard it Burpees, Some sort of squats, Mike Tysons, Imperial Walkers, Merkins etc… Well I’m bout to run this thang with 3.

With no FNGs there’s no need for a disclaimer. But I did give my own disclaimer. Do the work with proper form or be called out and shamed profusely. Some in this crowd will definitely modify no matter what.

We warmed up with some of the basics along with some stretches and mobility movements. And just like that we’re off. We ran to the Flag Pole stopping at each light pole along the way to do 5 Burpees. Once at the flag pole we caught our breath long enough to say the pledge.

After the pledge we moseyed down to a place in the park where the county used to house bad kids. Later it became group home location. I never spent any time here growing up but probably should have.

Anyway we’re going to triple nickel.  Here at the bottom we’re gonna do Jungle Boy Squats then run up the hill to stop sign at the Flag Pole and do 5 Bonnie Blairs each leg. This took a little more time than I anticipated due to the long run between. But we got it done.

Once we finished there we headed to the horse track for a 6×6 of the same exercises as before. We did our 6 Jungle Boy Squats at the bottom of the concrete bleachers and the 6 Bonnie Blairs per leg at the top. This time instead of a run between we box jumped up and down the concrete bleachers between rounds.

Now that we’ve finished this round of  simplicity we’re heading back towards the tennis court parking lot and wouldn’t you know it we’re passing the same light poles as before so we did 5 Burpees at each again but this time we added in 10 Jungle Boys to go along with them. Once back we had enough time to gather up at the last light and get the last set best set done together.

And that’s Time

COT/Announcements/Praise/Prayers

The goal was to get through a final round that consisted of a 7×7 of the same movements. As stated before the longer run on the round of 5s ate up a lot more time than I anticipated. So just like in life we analyze , adjust, and adapt to complete the tasks at hand.

Also this was all legs and plyo work. You can’t build a strong building without an even stronger foundation and the same goes for the body and spirit.

Thanks for the Werk Men.

It was a Small Crowd at Old School on this day in history. Ball Joint showed for a few minutes before running off after the warmup. We did have a Cotter show up welcome back Super Dave.
We hit a quick warmup before moseying off to the playground behind Carr Elementary School. We stopped at each intersection along the way for a little leg and core work that consisted of 10 low slow squats, 20 LBCs, and 30 Flutters. Once at the parking lot near the playground we headed up Route 66 with walking lunges between each parking spot and an ascending ladder Jungle Boy Squats at each line. Next we ran through a quick Triple Nickel that consisted of the Big Boys and Freddie Mercury’s  with a quick sprint across the parking lot in between. While here we went ahead and utilized the playground for a total body circuit that was 5 rounds of 5 Burpee Pull-Ups, 10 HR Merkins, and 20 total (10ea. leg) Bonnie Blair’s. It was really close to time at this point so we moseyed on back to the Flag stopping at each intersection along the way back repeating the same exercises that we did on our way here. Upon arrival at the Flag we had just enough time to get the pledge and call it quits for this one. Those legs gonna feel that one tomorrow.

Announcements/Praise/Prayers /COT

Thanks for the hard work men.

Good crowd at Folsom as usual. No FNGs. So we kicked it off with the Pledge and a Wirenut style disclaimer. Something like We’re not professionals but if you don’t do it right I’m gonna let you know. Quick warmup and we’re off. Mosey towards the Block Pile stopping at each light to do a little bit of work. 5 Mike Tysons and 10 JB Squats. Grab a block and Rifle Cary to the Tennis Courts where we did several Blocks of Circuit Style work.

Block 1: 5 Blockies, 10 HR Merkins,     20 Alpos, run a lap

Block 2: Repeat above circuit, Rifle Cary to next station, 10 each arm Chainsaw Rows, 20 Tricep Ext., 30 Curls, Rifle Cary back to start, run a lap

Block 3: Repeat above circuits, Rifle Cary to next station, 10 Thrusters, 20 Shoulder Taps, 30 Mountain Climbers, Rifle Cary to the start, run a lap

Block 4: Repeat above circuits, Rifle Cary to next station, 10 Goblet Squats, 15 Split Squats per leg , 40 Box Squats, Rifle Cary to the start, run a lap.

We’re all done here so we carried the blocks back to the pallet. On the way back we finished up the way we began with the Mike Tysons and JB Squats at each light.

That is Time

COT

Announcements, Praise, Prayers

I thought I had already posted this but I guess not. So this thing is now coming in hot and extremely late. Just like my ass rolling into any of the early AM workouts I attempted to attend ever. As such I can’t remember a whole lot about the workout except running that awful hill behind the church and doing a sandbag circuit as a finisher.

Well another vacation season is over and done with at the Wirenut house and there’s no better way to celebrate than with a good ol’ fashioned Old School Ass Whoopin. So that’s exactly what went down. There wasn’t an FNG to be found so I gave my best version of a disclaimer. We then started our session off with the pledge and a quick warmup. It was nothing to write or type home about so I won’t bother. After said bland warmup we mosey on towards the Courthouse stopping at each intersection along the way do some Mike Tysons and Imperial Walker Squats. Once at the Courthouse we ran several rounds of what I’ll call Ring Around the Courthouse. This was a 4 Corners style WOD that went several rounds with different exercises each round they were as follows.

Round 1 – 5 Burpees each corner. Round 2 – 10 HR Merkins each corner. Round 3 – 15 JB Squats each corner. Round 4 – 20 LBCs each corner.     Round 5 – 25 Flutters (RLO) each corner.
Round 6 – 30 Mountain Climbers each corner.
Round 7 – All Previous Working Sets each corner.

It’s time to head back. We’ve got a little bit to spare though so we’re stopping at each intersection on the way back for some more Mike Tysons and IW Squats.

We’re back and it’s Time.

COT.

Prayers.

It was another fine morning for a workout in Folsom today. And with the rain moving on out of the Little D. earlier this AM it’s bound to get even better. With me being a Meathead that likes to pick up heavy stuff and move it around I’ve chosen the perfect W/O. Well for me anyway. With that being said let’s get at it.

We started off with the pledge and a quick warmup. It was nothing special really not worth even mentioning. So I won’t.

After the workout we hurried over to my truck to pick up my new favorite workout partner. It’s these cheap ass 40lb. sandbags I found on Amazon $8.95 a piece to be exact. They are awesome they’re not too expensive. They don’t complain when I work them. They don’t complain when I drop them. Hell they don’t even say a word when you tear them a little or drag them around a little too roughly.

So everyone picked their workout buddy and headed up to the tennis courts for an $8.95 ass whooping that went as follows. Starting at the baseline of court 1 we did 20reps each of the following: OH Push Presses, Tricep Extensions, Front Squats, Bent Over Rows, and Curls. We Riffle Carried across the court. We continue the same movements between each court dropping 5 reps each round. Once we reached a low of 5 reps of each we worked our way back up to 20 reps each continuing to Riffle Cary across each court which left us at the fence on the other side. We then Riffle Carried back to the other side. We never put the bags down throughout this portion of the workout so dropped the bags and took a couple of seconds to prepare for the finisher. We partnered up for a DORA style finisher with one partner Farmer Carrying to 1st light pole doing a Burpee sprinting to the far side fence and back to the bag and Farmer Carrying back to the start. While one man carries and runs the other did an AMRAP of HR Merkins, Jungle Boi Squats, and finally Flutter Kicks.

We then carried our bags back and put them up just in time to call it quits.

Announcements, COT, Praise, Prayers

Now that is what I call a good time. Hopefully it beat y’all up as much as it did me.

It was a nice morning without rain for a change. As I pull up to the Downtown Parking Lot I noticed a lighter than normal crowd but it is that time of year after all. Once everyone gathered up at the pavilion we kicked things off with the pledge and a light warmup with SSH, MNC, Seal Jacks, Gravel Pickers, and various upper and lower body stretches. Warmup done mosey over to my favorite spot at the Downtown AO which I have named the Torture Rack. Ain’t no guessing about it y’all all know what I’m doing here as does SA. He quickly blurted out, “I know he ain’t about to call pull-ups.” I quickly replied, “you know I am buddy.” He grumbled some more to which I kindly replied, “you can do all those 50-11 different burpee variations but you can’t do pull-ups. Come on man.” We did a quick Triple Nickel of 5 pull-ups and 5 slow steady step-ups per leg. Once finished with that and whilst still at the Torture Rack we did 3×10 Hanging Knee Raises and 3×20 dips. We then moseyed on to the parking deck for 1 set each per deck level as follows.

10 HR Merkins.
20 SSH.
5 Burpees.

Recovery Walk to other end of deck.

20 Flutters Per Leg.
10 Jungle Boi Squats.
20 Mtn. Climbers Per Leg.
Recovery Walk up ramp.
Rinse repeat 6x.

All done with that now back towards the Pavilion. Got to the parking lot when I realized I had left my phone on the bottom floor of the parking deck everyone tried to urge me to go back for it but it’s an old ass IPHONE with a button on the bottom. I ain’t lucky enough for this thing to get stolen. Ain’t nobody tryin to waste no kind of time time stealing, wiping, and pawning this POS and I ain’t got time to waste going back for it right now. We’re now at the back of my Badd Ass Black Ford F1Fiddy where there’s a lot of 40lb. Sandbags just in time for a sandbag finisher. SA grumbles again not quite as much as with the Pull-Ups but still some whining and grumbling. Again all those Burpees, Mike Tyson’s, Imperial Walker Squats, etc…. but skewered of a little ol’ 40lb. Sandbag. I may be working my way onto that infamous list of his. Oh well that’s how it goes I guess. We finished up as follows.

10 Sandbag Snatches.
15 OH Push Presses.
20 Front Squats.
25 Chainsaw Rows each arm.
30 Curls.

And that’s TIME.

Announcements, Praise-Prayers, COT

Now I have given the Ol’ Duche Canoe a hard time during this BB. However he was kind enough to be the Videographer for the Name-O-Rama and for that he’s a little less Duchy right now but I’m sure he will make up for it during his Annihilation Q.

Good werk men.  Thanks for the push.

Phone Update there was a lady who was more than happy to give me this POS back. She said that the only reason she picked it up was because she was tired of hearing the alarm going off. She thought it was broken and also thought it was trash. Had I not called it from Paul Barer’s phone it would’ve been in the dumpster. HAHAHA I told you it was old and far beyond it’s prime.