Author: Big Rig

  • Graveyard Shift

    3 crazy fools wandered over to the frozen tundra of Rockwood Park at 430 am for a little kickoff session for Turkey week

    They started in the basketball court

    20 Side strattle hops IC
    10 Don quyotes IC
    10 Imperial walkers IC
    15 Skaters IC
    10 merkins IC
    10 LBCs IC
    10 Skaters IC

    Everyone does suicides to top of the key, then half court, then other top of the key, then half court .
    Then reverse
    Then 4 times to half court and back.

    Mosied over to the parking lot for some more fun.

    Triple check

    1 or 2 people do 30 goblet squats while others do broad jumps short way across lot
    Switch then repeat 2 more times

    1 or 2 people do 10 Bulgarian split squats each side while others Jump the line
    Switch then repeat 2 more times

    1 or 2 people do 20 Upright Rows others do Farmer’s carries
    Switch then repeat 2 more times

    1 or 2 people do dumbbell cleans while others run to the end of the lot and back
    Repeat 2 more times

    Mosey to the playground
    1 person does monkey bars sideways
    1 person does LBCs
    1 person does heel touchers

    Mosey back to parking lot and do flutters for 1 minute

    Done!

  • Rock and Roll

    12 guys made it out on a bright Saturday morning. Plus a cameo from Doublemint. Much lighter than it has been due to the time change.

    Start in the basketball court

    20 Side strattle hops
    10 Ukrainian soldiers
    10 don quyotes
    10 Imperial walkers
    15 little circles palms up
    15 big circles palms down
    10 merkins
    15 LBCs

    Mosey to the tennis courts
    Four corners
    Benches at each station
    Disperse into groups at each bench

    Someone uses each bench to do 12 step ups
    All others do Broad jumps front and back and side to side
    Keep doing this untl everyone has done 12 step ups

    1st 4 corners
    10 burpees

    30 Freddy Mercuries

    10 merkins

    40 bicycles

    2nd
    15 burpees

    30 crunchy frogs

    15 merkins

    25 leg raises w heels to heaven

    Everyone does 10 supermans to make sure our stomachs are equally wet

    3rd
    15 burpees

    30 heel touchers

    15 merkins

    25 World war 2s

    4th
    15 burpees

    15 standard merkins

    15 left oblique v ups

    15 right oblique v ups

    Everyone does 15 supermans

    Mosey over to picnic tables in center parking lot
    15 chair dips
    15 jump squats

    20 chair dips
    20 side straddle hops

    25 chair dips
    25 Skaters

    Mosey over to the concession stand
    Team up
    Balls to the wall plank
    Other person bear crawls down the hill and Bernie Sanders backwards up the hill 3 times

    Run around parking lot 25, 50, 75, 100% each section

    Run to power tower and back increasing by 25% until to 100%

    Mosey back to basketball courts
    Merkins to fail
    Leg flutters 20 count IC
    Plank for 1 minute
    Don quyotes 10 count IC
    Stretch

    Side shuffles to vehicles