Month: September 2018

19 PAX fought the urge to fart-sack and came out for a good ol’ fashioned leg day at The Hill.

PAX: Cathy, Venus, Prevac, Big Stick, Foxtrot-talks-a-lot, Cinderella, the Spackler, Pop-a-lock, Trevino, Foley, White Russian, Frugal McDoogal, Yard Sale, Red Skull, Blood Clot, Money shot, and Black Lung took part in the main festivities. Bagger vance was present and doing his rehab exercises in the parking lot.

QIC: Boy Band

We started with a quick mosey up to the 50 yard line of the football field where we circled up for..

WOR: SSH, Good Mornings, Willie Mays, LBACs forwards and backwards, Overhead claps, slow and low squats.

Thang:

Mosey to the near end zone for a leg heavy ladder. The premise was as follows: Run sequentially shorter distances on the field while doing more intense strength building work in between.

Steps as follows:  1) Run set distance 2) Complete remaining distance to 100yds with alternative movement 3) Do exercise #1 (reps = to remaining distance) 4) repeat steps and 2 in opposite direction 5) Do exercise #2 (reps = to distance run) 6) Rinse and repeat with next rung of the ladder.

Distance:       Remaining :          Exercise 1:         Exercise 2:

100 yds           —                               —                            —

90 yds           Broad Jump          Merkins x10      Flutter Kicks x90

80 yds           Broad Jump          Merkins x20     Flutters x80

70 yds          Broad Jump           Merkins x30     Flutters x70

60 yds          Lt. Dans                   Squats x40       LBCs x60

50 yds          Lt. Dans                   Squats x50       LBCs x50

60yds           Bear Crawl            Dry Docks x40  Supermans x60

80yds           Bear Crawl            Dry Docks x20   — (short on time)

100yds         —                                —                               —

Mary: 15ct of the following: Toes 2 sky, Freddy Mercury, Pamela Anderson

COT

Thanks to everybody for coming out. The workout was simple but effective. Many moans and groans about not being able to get off the toilet the next day.  Most importantly, we learned that the Franklin guys need to step up their leg day and stop doing so many burpees.

PAX:
Blood Clot, Money Shot, Cathy, Cinderella, Tiny Dancer, Hot-N-Ready, Cowboy, Venus, Too Tall, Boy Band, Old Hickory, Black Widow, Red Skull, Doubtfire (F3 Knoxville), Dilly Dilly, Frugal, Cooties (FNG), Spackler (FNG)

QIC:
Vegemite

19 showed up this morning on The Hill for some Hourglass themed work..

WOR:
Mosey up to the football field. Circle up for:

• SSH x20 IC
• Good Mornings x10 IC
• Willie Mays Hayes x10 IC
• Slow and Low Squats x10 IC
• Baby Arm Circles (Both Ways) x10 IC
• Seal Claps x10 IC
• Air Presses x10 IC
• Burpees x5 OYO
• 25yd High Knees
• 25yd Buttkickers
• 25yd North Facing Shuffle
• 25yd South Facing Shuffle

THANG:
I was talking with Frugal after last week’s session, and he had a “fun” idea for an Hourglass themed workout up on the football field. Here was the plan:

H – Hand Release Merkins
O – One Legged Donkey Kicks
U – Up Downs (four count feet chop then drop)
R – Ranger Merkins
G – Gorilla Humpers
L – Lt. Dans
A – Atomic Merkins
S – Sumo Squats
S – Scissor Abs

The hourglass theme came from starting in one corner of the endzone with 15 reps of the first exercise. From there, you run across to the other side of the endzone to do 15 more reps of the same exercise. Then you run diagonally to the far endzone with a 5 burpee speed bump at the 50-yard line. You do 15 more reps of the first exercise in the far endzone, and then you run across the endzone for 15 more reps of the same exercise. After that, you run diagonally back across the field to the starting endzone with another 5 burpee speed bump at the 50-yard line.

All in all, you end up doing 60 reps (60 minutes per hour) of each exercise with 10 burpees per cycle. You also end up running in an hourglass shape across the football field.

This was a bit of an ambitious list of exercises. We made it through U before YHC came to the realization that the burpee speed bump was slowing down the progression too much. After dropping those off, everyone made it all the way through the Lt. Dans cycle. A couple of guys were halfway through the Atomic Merkins cycle.

This should be doable without the burpees. I think it might be good to put the list of exercises on a board/sheet of paper and allow the PAX to choose their own adventure if you will. This might allow better cycling of legs/upper body exercises than the prescribed HOURGLASS order.

Mary consisted of a good long high plank while we waited for the six and for Frugal to get his phone to record all 19 names.

As always, it’s a pleasure to lead, so thanks for allowing me to get out there and get better with you all.

SYITG,
Vegemite