Author: Daniel Stephenson

Incredible weather was not squandered this morning by the 10 Pax that rolled out of bed and chose the path of resistance.  Intent was to balance a little strength training with some metabolic conditioning.

QIC: Grisham

Pax:  PA // T-Cell // It’s Just Lunch // Bicentennial Man //  Loan Star (FNG) // Silver Medal // Howitzer // Formica // Gables

Warm-up

Strength:

• (4 X 16) Rows // V-ups
• (2 X 8) HSPU // L-Sits

MetCon:

• 5 Rds. – EOMOM (break reps in any manner)
  • 16 Pull-ups
  • 16 Hand Release Push-Ups
  • 16 Mtn. Climbers (4 ct.)

Mary

Moleskine:   Great to see so many out this morning.  Happy Birthday to It’s Just Lunch who turned 39 today and a warm welcome to Travis Dunn (“Loan Star”).  Also, great to see Silver Medal back in the mix after being on baby lock-down.

Hope you men all have a wonderful week.

When: 7/9/2018

QIC: Grisham

The PAX: 21 men started the week off right.  Pax included:  Brother-at-law, CCR, Skid Mark, Vegemite, Edible Arrangement, PSL, Juan Valdez, Accounts Receivable, Lewd Wig, Holler back girl, A-Fib, Floppy Disk, Dine ‘n Dash, Too Tall, Black Lung, Big Perm, Reefer, Dilly Dilly, Doughnutz, Bagger Vance, Grisham

Beautiful morning. Low 70’s and not nearly as muggy as it has been.

Warm Up:

• Ginder PT (SSH / Squats / SLDL / Lunges / Shoulder Circuit / Car. DD / ‘Mericans / Supermans / Sit-ups / Car. DD

THANG:

Part I – Strength Work:

• Every 2 min for 4 rounds – 8 HSPU / 8 V-ups
• Grab a coupon. Partner up.

Part II – Metcon – TABATA:

•  For this TABATA we did 20 sec of work, 10 sec rest, then partners flap jack
• (1) Row / sit ups with coupons
• (2) Pull ups / clean thrusters w/ coupon
• (3) Box jumps / burpees over coupon
• (4) Toes to Bar / KB swing w/ coupon
• (5) ‘Mericans / Supermans

REturn Coupons and mossey to circle – American Hammers X 15 & REv. Crunches X 15

MOLESKINE

Great work this morning. Hope everyone has a great week.

When: 3/9/18

QIC: Grisham

The PAX: Dilly Dilly, Greasetrap, Lewd Wig, PSL, Donuts, Bagger Vance, Grisham

Slightly below freezing.  Need a good slow warm up.

Warm Up:

• Mosey over to playground
• Shoulder circuit to warm up
• Grinder PT (1X 10 X of Deep Squats, Lunges, SL Deadlifts, ‘Mericans, Supermans, sit ups, and pull ups
• Mosey back to parking lot
• 2 complexes, 8 reps ea. w/ empty bar (DL, Clean, Push Press, Squat, ‘Mericans)

THANG:

Part I – Strength Work:

• Warm up w/ 50% of weight X 10
• 3 X 8 DL (185 lbs) 5:2 cadence

Part II – Metcon:

• 21 – 15 – 9 :
  • Hang Cleans (95lbs) & KB swings (53lb or 70 lb)
  • Run 50 yds and 10 burpbees

• Part III – Circle Up:
  • 10 King DL ea. leg
  • 10 SL DL ea. leg
  • 10 Prone single leg hip extension ea. leg
  • 10 Supermans
  • 20 situps
  • 20 flutter kicks
  • 20 American Hammers

MOLESKINE

Really enjoyed spending time with you guys this morning.  Excellent work. Hope everyone has a great weekend.

 

When: 2/9/2018

QIC: Grisham

The PAX: 21 men decided to get after it Friday morning.  Pax included:  Brother-in-law, CCR, Rooster, Lewd Wig, HVAC, PreVac, PSL, Donuts, Nex-Tech, Cathy, Venus, Brown Nose, Umbrella, Swamp Fox, Black Widow, Off Shore, 3rd Degree, Yard Sale, Big Stick, Bagger Vance, Grisham

Slightly below freezing.  Need a good slow warm up.

Warm Up:

• Mosey around the circle
• Shoulder circuit to warm up
• Grinder PT (1X 10 X of SSH, Deep Squats, Lunges, SL Deadlifts, Carolina Dry Dockers, ‘Mericans, Supermans, sit ups,

THANG:

Part I – Strength Work:

• 1 X 10 Hand Stand Push Ups / 1 X 20 V ups
• Grab a coupon. Partner up.  2 warm up, 3 work sets Row X 10 w/ coupon on chest.

Part II – Metcon:

• 21 – 15 – 9 :
  • Half the Pax takes off toting coupons up the hill to the big house at Elington.  Once there, perform 21 – 15 – 9 of Turkish get ups (coupon encouraged, but optional) and push-ups . . . leave coupon, run back and perform below . . .
  • Other half of Pax performs 21-15-9 of Pulls ups and burpbees, then run up to the big house and performs above.  Totes coupons back.

• Mosey to parking lot & circle up
  • 25 Flutterkicks
  • 20 Rev. crunch

MOLESKINE

Great work this morning. Hope everyone has a great weekend.

When: 1/19/2018

QIC: Grisham

The PAX: 19 men decided to role out of bed and get after it Friday morning.

At 21 degrees, it was a little chilly at the beginning, but after the warm-up started, the weather was perfect.

Warm Up:

• Mosey around the circle
• Shoulder circuit to warm up
• Grinder PT (SSH, Deep Squats, Lunges, Dive Bombers, Supermans, sit ups, pushups, Carolina dry dockers, etc.

THANG:

Part I – Strength Work:

 

• 3 X 10 Hand Stand Pushups / Alternating w/ 20 V-ups
• Grab a coupon. Partner up.  1 warm up, 3 work sets Row X 10 /alternating with clapping ‘Mericans .

Part II – Metcon:

• 11’s  – Pull ups and snowy reverse burpbees at the bottom of the hill.
• Mosey to parking lot & circle up
  • 15’Mericans
  • 15 situps

MOLESKINE

Really great to see everyone out this morning. Have a great weekend!

When: 10/16/2017

QIC: Grisham

The PAX: 18 redpillers.

Temp was perfect hovering around the mid-40’s.

Warm Up:

• Shoulder circuit to warm up
• Grinder PT (SSH, Deep Squats, SL Deadlifts, Lunges, ‘Mericans, Supermans, sit- ups, Car. Dry Dockers)
• 2X10 – 1 arm shoulder press w/KB, 1 arm row

THANG:

• Part I – Strength Work:
• 10 Handstand push-ups
• Partner up
  • 5 X 10 – Underhand grip – row w/ coupon, feet up (1st set warm up w/ ft down)
  • 5 x 10 ‘Mericans w/ coupon on back (1st set no weight)

Part II – Metcon:

Odd numbers start at swing set – 21/15/9 – KB Swings / Pull-ups, flutter will wait, then 50 sits ups

Evens start in pavilion – 21/15/9 burpbees / box jumps

Switch

MOLESKINE:

Great to see everyone this morning.  Have a great week.